Warm Up:
3 sets:
1:00 row
:45 of air squats
:30 of banded good mornings
Specific Warm-Up:
10 Minutes Sumo Deadlift High Pull Review
BENCHMARK WOD: FIGHT GONE BAD
3 rounds for max reps of:
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 rowing calories
Rest 1:00
Intermediate:
3 rounds for max reps of:
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 rowing calories
Rest 1:00
Beginner:
3 rounds for max reps of:
1:00 wall-ball shots (10/14 lb)(9/10 ft)
1:00 sumo deadlift high pulls (35/45 lb)
1:00 box step-ups (20 in)
1:00 push presses (35/45 lb)
1:00 rowing calories
Rest 1:00
Movement scaling options:
Wall-ball shots: Load, wall-ball push presses, wall-ball front squats.
Sumo DL high pull: Load, range of motion , hang position, sumo deadlift.
Box jumps: Height, step-ups, plate hops.
Push press: Load, strict presses, DB push presses, DB strict presses.
Row: C2 bike, Assault bike, ski.
Alternate Workout:
Limited equipment option:
3 rounds for max reps of:
1:00 air squats
1:00 single-arm DB high pulls
1:00 lateral hops over the DB
1:00 single-arm DB push presses
1:00 burpees
Rest 1:00
Cool down:
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center