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)
12-16 Alternating Dead bugs / Alternating v-ups
WOD A
DEADLIFT
DEADLIFT X 5
Every 2:30 x 5 sets, Deadlift:
Sets 1&2: 7 reps @ 65 & 70%
Sets 3-5: 5 reps @ 75%
- 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
GHOULS JUST WANNA HAVE FUN
3 Rounds for time:
15 DB power cleans 2 x 50/35lb
5 Box jumps 30/24″
15 DB lunges
5 Box jump overs 24/20″
15 DB squats
5 DB box step-overs 24/20″ (both DB’s)
- DB’s by sides for lunges, step forward or back
- DB’s on shoulders any way for squats
ACCESSORY
3 Sets:
8-12 GH raises (or 15-20 banded hamstring curls)
10-15 Banded trunk rotations /side
