WARM UP – MOBILITY
Big dynamic joint warm-up and stretch
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With an empty barbell run through 2 rounds (alternate with a partner):
8-10 reps each:
Sumo Deadlift high-pull
Push press
Back squat
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Build up back squat to working weight (from racks)
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If you are attempting “Zeus” alone, partner up with someone using the same or similar squat bar, and share one other barbell (PP & SDHP) and other equipment (wallball, box, rower).
WOD A
ZEUS (PARTNER WOD)
3 Rounds for time with a partner, split reps evenly, one person working at a time:
30 x Wallballs (20/14)
30 x Sumo deadlift high-pull (75/55)
30 x Box jump (20″)
30 x Push press (75/55)
30 x Cal Row
30 x Push-ups
20 x 3/4 Body weight back squat
– OR –
ZEUS
3 Rounds for Time:
30 x Wallballs (20/14)
30 x Sumo deadlift high-pull (75/55)
30 x Box jump (20″)
30 x Push press (75/55)
30 x Cal Row
30 x Push-ups
10 x Body weight Back squat
ACCESSORY
Cool down & Roll out
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90s-2min each:
Couch stretch
Pigeon pose
Weighted/banded straddle
Banded lat / overhead
