WARM UP – MOBILITY
Dynamic lower body / running / Russian box step-ups etc.
2 rounds: 1 / 2
6-8 per side Single leg good mornings / 12-15 Barbell good mornings
12-15 Elevated heels glute bridge / Barbell hip thrusts (upper back on bench)
16-20 Alternating Dead bugs / Alternating v-ups
WOD A
DEADLIFT
DEADLIFT X 3
Every 2:30 x 5 sets:
Sets 1&2: 5 reps @ 70 & 75%
Sets 3-5: 3 reps @ 80%
- Build on the first 2 sets then keep the same weight across the next 3. Weight should be challenging but smooth with perfect position/mechanics.
- If you find your first rep a lot harder than the rest of the set because you always T&G, try resetting each rep to build strength on that first pull, it’ll help your top-end.
WOD B
OVERPASS GRAFFITI
For time:
15-12-9:
SDHP 95/65lb
Toes to bar
— rest 1 min —
21-15-9
KB swings 32/24kg
Pull-ups
*Bring pull-up reps down to 15-12-9 or 12-9-6 as needed
- Score = total time minus 1 min rest
ACCESSORY
3 Sets:
8-12 GH raises (or 15-20 banded hamstring curls)
10-15 Banded trunk rotations /side
