WARM UP – MOBILITY
Dynamic running , hamstring & groin openers
Spine flexion/extension/rotations
Glute + Core activations drills
WOD A
SUMO DEADLIFT X 4
E3MOM x 5 sets:
Sumo deadlift 8-6-4-4-4
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– Approx. 65%, 70%, 3×6 @75-85%
– Do not complete “touch and go”, lower the bar down in control and pull each rep from a dead stop.
Aim to start and finish the 3×4 slightly heavier than your sets of 6 last week.
SUMO DEADLIFT X 6
WOD B
DAWN OF THE DEAD
3 Rounds for time (15 min cap)
30 Wallballs 20/14lb
15 Hang power cleans 115/75lb
15/10 Ring dips
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– HPC: 2-3 sets max. first round
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DAWN OF THE DEAD – RX+
3 Rounds for time (15 min cap)
30 Wallballs 30lb – 10′ / 20lb – 9′
15 Hang power cleans 155/105lb
5/3 Ring muscle ups
ACCESSORY
1) 3 sets, easy pace:
5-7 Bird-dogs /side
Max hollow rock
20-25 KB side bends /side
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2) Crossover plyo
