2 rounds: (swap w/ partner as needed)
90s row
R1: 8-10 each: Leg swings, floor sweepers, sampson lunges
R2: 12-15 each: Hollow rocks, superman lifts, glute bridges
—
Green band P-chain floss
Review deadlift
WOD A
Every 2 min x 5 sets:
5 Dynamic effort deadlifts, re-set each rep, no touch and go (50-60% of 1RM DL max)
Experienced athletes may add some band tension but prioritize perfect mechanics and bar speed.
If you have been following the deadlift cycle, this should be a very light de-load session.
(not recording, as it should not be heavy!)
WOD B
TEA FOR TWO
Complete 2 rounds for time:
750/600m Row
25 Toes to bar
100ft Double Kettlebell front rack walking lunge (24/16kg)
– Rest 4 min between sets –
Score time to complete minus 4 min rest (and possible 4 min stagger for heat 2)
(Last completed: March 10th. 2023)
ACCESSORY
2-3 rounds: rest as needed
30-40 Banded good mornings
12-15/side Half kneeling banded trunk rotations (outside knee forward)
100ft/side Single arm Farmers carry (heavy DB or KB)
