Warm Up:
1 set:
:20 jumping jacks
:20 Samson lunges
:20 air squats
:20 kettlebell bent-over rows
:20 jumping jacks
:20 Samson lunges
:20 air squats
:20 kettlebell sumo deadlifts
Skill Work:
4 sets:
3 deadlifts
– Build to a heavy set of 3.
WOD:
Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (14/20 lb) (10/11 ft)
– Athlete’s choice for deadlift load (suggested 185/275 lb).
Intermediate:
Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (10/14 lb) (10/11 ft)
– Athlete’s choice for deadlift load (suggested 125/185 lb).
Beginner:
Every 2:00 for 8 rounds:
5 deadlifts
5 wall-ball shots (6/10 lb) (9/10 ft)
– Athlete’s choice for deadlift load (suggested 65/95 lb).
Home Workout:
Every 2:00 for 8 rounds:
10 dumbbell deadlifts (35/50 lb)
10 dumbbell thrusters
– Use two dumbbells.
Movement scaling options:
Deadlift: Load, sumo deadlift, good morning
Wall ball shot: Load, target height, med-ball squat or push press
Cool down:
Accumulate:
2 sets: :30 Samson stretch/side :30 elevated pigeon stretch/side