Thursday

 

Warmup/Mobility)

 

2-3 mins running drills

 

2 Rounds:

8-10 Banded Side Steps each direction/forward&back

5 Single Leg RDL’s each leg

15 secs Glute Bridge hold

15 secs Hollow Body hold

15 secs Superman hold

25’ Straight Leg Bear Crawl

 

WOD A) Wendler Deadlift: (16-18 mins): work out the following percentages using 90% of your 1RM

 

**4-5 Warmup sets of 5-3 reps at 40-65%**

 

5 reps @ 75%

3 reps @ 85%

1+ reps @ 95% – MAX EFFORT SET

*Rest 2-3 mins between working sets

 

WOD B) Alt. EMOM x 8 mins (4 sets each):          

12 Sumo Deadlifts – unbroken without compromising form, 40-50% of training max.

7-8/5-6/3-4 Strict Pullups, pronated (Adv – add weight if possible/Int/Beg)

 

 

WOD C) (Optional) 2-3 Rounds NFT:

60 secs weighted plank

10-12 Single Leg Glute Bridge reps each side

6-8 ATYT’s with light plates

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