Friday, 13 October, 2017
WARM UP – MOBILITY
2 Rounds:
15 Air Squats
10-15 GHD Hip Extensions
8-10 Lighter Wallballs
8-10 Straight Leg Deadlifts w/empty bar
WOD A
DEADLIFT X 10
Alt. EMOM x 10 mins ( 5 sets of each)
1) 10 T&G Deadlifts (approx. 60-65% – keep these smooth and UB)
2) 15 UB Wallballs (choose a weight that you can keep UB, ideally to 10′)
WOD B
SMOOTH KETTLEBELL
3 Rounds for heaviest weight used:
5 Single Arm KB Thrusters (left arm)
5 SA KB Snatches (left arm)
5 OH KB Step Back Lunges (left arm)
5 Single Arm KB Thrusters (right arm)
5 SA KB Snatches (right arm)
5 OH KB Step Back Lunges (right arm)
15 KB Swings
—Rest exactly 2 mins between rounds—
-Once you pick the KB up to start the complex, it may not touch the ground again until all reps have been completed
-You may build each round if needed to find your heaviest KB for the day
WOD C
50 CAL ASSAULT BIKE FOR TIME
-Start this as soon as you are ready after WOD B
-Scale Cals down to 30-40 if you struggle on the bike, try to keep it under 3-4 mins
-This should be an all-out effort relative to the amount of time you’ll be working
ACCESSORY
3 Sets:
8-12 GH Raises
40-60 secs Weighted Plank
15-20 Banded Oblique Rotations per side
