Skill Work:
On a 10:00 clock:
Build to 90%
– Find workout load, relative to each athlete.
– Rest 1:00-2:00 between lifts.
WOD:
AMRAP 30:
3 wall walks
200-m run
1 deadlift
– Deadlift load is 80-90% of 1-rep max.
Intermediate:
AMRAP 30:
4-step wall walks
200-m run
1 deadlift
– Deadlift load is 80-90% of 1-rep max.
Beginner:
Every 3:00 for 10 sets:
3 inchworms
100-m run
3 deadlifts
– Rest in the remaining time.
– Athlete chooses load.
Home Workout:
AMRAP 30:
3 wall walks
200-meter run
5 double-DB deadlifts (35/50 lb)
Movement scaling options:
Wall walks: Reps, steps, inchworms
Run: Distance, substitutions
Deadlift: Load, range of motion
Cool down:
1 set:
:30 scorpion stretch/side
1:00 child’s pose stretch