WARM UP – MOBILITY
Quick dynamic joint rotation warm-up
Then, grab a light-moderate KB + Green band:
Lower body / Core warm-ups: Banded good mornings, Glute bridges, Bird dog / Dead bug, Russian KB swings
Upper body / Pressing KB warm-ups: KB halos, SA presses, Windmills, Pike HSPUs
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Review / Warm-up: Deadlifts
WOD A
17 mins to build to a heavy (but not max!) deadlift x 2 (1.1)
– lower and reset for the second lift, no touch and go
– rest as needed between sets
– rep 1 and 2 should look and feel the same no loss of shape or mechanics
– aim to build a little heavier than the Deadlift x 3 we did on April 28 (measure added for reference)
DEADLIFT X 2
DEADLIFT X 3
WOD B
75 HARD
Complete for time:
21-18-15-12-9 reps of:
Russian Kettlebell swing (32/24)
Toes to bar
Handstand push-ups
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15 min time CAP (add uncompleted reps as sec to 15:00)
75 reps of each movement, scale as needed to keep moving (Newer athletes start at the 18)
If you do not have proficient kipping HSPU, bring reps down to 15-12-9-6-3 or sub for a moderate/heavy weight dumbbell push press today.
ACCESSORY
2-3 rounds:
12-15 GHD Hip extensions + ME Sorenson hold after last rep
8-12 side plank hip raises + ME plank hold / side
200ft Farmers carry (KB or DB as heavy as possible)
– rest ~90s between rounds
