Monday, 26 July WOD

Warm-up

• 400m Jog
• 2 Rounds
  • 10 Lunges (BW)
  • 10 Single leg toe touches (touch the floor with your hands like you would do for a single leg KB deadlift)
  • 20 Plank Hold shoulder taps (total)
  • 10 Hollow Rocks
  • 5 Superman holds with 3 second pause at the top

Strength/Skill: Deadlift

• Band Speed Deadlift 10×3
• Use the same weight for each set.
• Rest 1 min between sets.

60% 1RM Deadlift Reset after each rep. Focus on good positioning and speed, try to increase speed after passing the knee. Place a band over the bar and then step on it before deadlifting it. I would not use more than a green band (red band will be ideal for most people).

METCON: Rounds for time

• 4 rounds for time of:
  • Run, 400 m
  • 6 Squat Cleans, 185/125 lbs
  • 8 Shoulder-to-Overheads, 185/125 lbs

Scaling Options: Pick a weight that is challenging but you can move well, cleans should be singles and STOH should be unbroken. Time Cap: 20 mins