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

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