WARM UP – MOBILITY
Quick dynamic warm-up: Leg swings, trunk rotations, 3 position bow, floor sweepers, etc.
Then 1 rounds each: Swap 1/2 with partner as needed:
1) 90s-2min Row
2) 20 Walking lunges
15-20 Banded Good Morning (thick)
8-10 Side plank hip raises + 15-20s hold / side
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Tech: Deadlift and demo banded dynamic effort deadlifts
WOD A
Every 2:30 minutes x 4 sets: (10 mins)
8 Deadlifts @ 50-60% of 1RM max
Keep these feeling light and smooth today, experienced athletes (very consistent/quality deadlifters) add light banded tension as needed but maintain good bar speed on each rep.
Lower and re-set for each rep, no touch and go.
DEADLIFT X 8
WOD B
ROWBO BAGGINS
Every 6 minutes x 4 sets: (24 mins)
Complete each set for time:
Row 500m
80ft Sandbag front rack walking lunges (60/40)
-Rest remainder of the 6 mins –
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Your score is your slowest of the 4 rounds
2nd heat stagger by 3 min (each row should be under 2:30, if not scale meters down)
Scale up or down on the sandbag as needed (Rx+ may use 80/60 if it won’t affect your time dramatically)
ACCESSORY
2-3 rounds: rest as needed
6-8/side Single leg RDL’s @3,0,1,1 (hold single DB/KB in opposite hand from working leg)
15-20 KB/DB Oblique side bends + 100ft single arm farmers carry / side
