Friday March 24, 2023

“Good things come to those who hustle.” -Chuck Noll

Warm Up: 
AMRAP 5:00:
Partner A: 6 jumps around partner
Partner B: 6 jumps around partner
Partner A: 6 jump over and crawl under partner
Partner B: 6 jump over and crawl under partner

Specific Warm-Up:
3-4 sets:
3 deadlifts

WOD:
For load:
1-rep max deadlift

Intermediate: 
Same as Rx

Beginner:
5 sets for load:
5 deadlifts

HOME WOD: 
Equipment: 
EMOM 21:
Minute 1 | :30-1:00 plank hold
Minute 2 | 5 squat jumps for max height
Minute 3 | :30 double-DB deadlifts
– Touch all 4 heads of the DBs to the floor.

Bodyweight: 
EMOM 21:
Minute 1 | :30-1:00 plank hold
Minute 2 | 5 squat jumps for max height
Minute 3 | :30 alternating single-leg squats

Movement scaling options:
Deadlift: Load, sumo deadlift, DB deadlift, good morning

Post-Workout Skill Work: 
Accumulate:
25 GHD hip and back extensions
25 GHD back extensions
25 hip extensions