WARM UP – MOBILITY
Big dynamic joint warm-up, core activations, and stretch out (Hips, Hamstrings, Thoracic)
Warm-up/Tech: Deadlift
WOD A
5 mins to warm-up, then:
Every 2 min x 6 sets: Deadlift x 4, 3, 2, 1, 1, 1
Set 1: 4 @ 75%
Set 2: 3 @ 80%
Set 3: 2 @ 85%
Set 4: 1 @ 90 %
Sets 5-6: 1 @ 90-95%
– Build to a heavy but repeatable weight for the last 2 sets, heavy, but no loss of form or mechanics, ~5% heavier than 2 weeks ago 2’s (June 11th), or ~RPE 9
This is NOT a 1RM testing day, build confidence with some heavy single just under your max.
*Deadlift x 1*
*Deadlift x 2*
WOD B
*
6 rounds for time of:
24 kettlebell swings (24/16)
12 burpees
—
18 min time cap
Choose a kettlebell that allows you to complete the 24 reps in 2 sets or fewer, but try to go unbroken for as many rounds as possible. Scale to russian swings as needed.
ACCESSORY
2-3 rounds:
8-10/leg x GHD hip extensions (weighted, heavier than last week)
8-10/side x Kneeling pallof press (Green band, slow and controlled, add a plate hanging on the band for added challenge)
15-20 x Straight leg raise + hip lift off bench
