WARM UP – MOBILITY
Dynamic running warm-up + calf / hamstring stretches
2 rounds:
12-15 banded good mornings
100 ft partner band resisted sprints (50 forwards / 50 backwards each – use the 2 x green bands)
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Barbell review/ warm-up: Deadlift + Hang power clean
WOD A
Every 90s x 8 sets:
3 dynamic effort deadlifts (1.1.1. @ 50-60%) + 3 tall box jumps (1.1.1)
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Deadlifts should feel light and fast today, no more that 60% of 1RM (experienced lifters may add some light banded resistance)
No touch and go on the DL, lower in control and re-set for each rep.
Box jumps should be a moderate-tall (to be explosive) but safe (not anywhere close to a max today)
Partner up and share a bar / box if possible.
WOD B
BANANA PEEL
AMRAP 12
1 Deadlift (155/105)
1 Hang power clean
10 Doubleunders
2 Deadlifts
2 Hang power cleans
20 Doubleunders
3,3,30
4,4,40
5,5,50
Con’t
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Score is last completed round # + extra reps of the round you are on.
ACCESSORY
2-3 rounds:
8-10 GH Raises (use banded to help as needed – or sub to GHD Hip extensions)
15-20 Banded hamstring curls
