WARM UP – MOBILITY
500m run, row, or 1km bike
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2 rounds:
15 KB swings
15 Hollow rocks
10 Lateral lunges (BW or KB)
10 Ring rows
~1min straddle hamstring stretch between rounds
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Tech: Sumo deadlift
WOD A
SUMO DEADLIFT X 10
5-7 min of warm-up time then:
Every 4 min x 3 sets:
10 Sumo Deadlifts (50-60% of 1RM DL)
Do not complete “touch and go”, lower the bar down in control and pull each rep from a dead stop.
WOD B
Every 90s x 8 sets: (4 sets each, alternating – 12 min)
1) 10 Double KB elevated step back lunges (5/leg alternating – KB’s held by your side, start standing on 1-2 plates)
2) 5 Strict pull-ups, rest 10-15s, AMRAP “Drop set”
3 variations:
5 Weighted + AMRAP body weight
5 Body weight + AMRAP banded
5 Banded + 4-6 jumping negatives (3-4s) ‘or’ 8-10 challenging ring rows
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Were not going for a 5RM on the pull-ups today, just a challenging but smooth set.
ACCESSORY
Complete for quality:
100 Banded good mornings
100 Band pull-aparts
100 Sit-ups
– complete each in as few sets as possible while maintaining good form
