Partner Warm Up:
AMRAP 5:
Walk 50 ft (15 m) with med ball
10 lunges
Walk 50 ft (15 m) with med ball
5 thrusters
Walk 50 ft (15 m) with med ball
5 deadlifts
Walk 50 ft (15 m) with med ball
5 shoulder presses
Specific Warm-Up:
2-3 rounds:
3 deadlifts
4 wall-balls
6 KB swings
– Build up to workout weight for all movements.
WOD:
For time:
30 deadlifts (155/225 lb)
40 wall-ball shots (14/20 lb) (9/10 ft)
50 KB swings (35/53 lb)
Intended Stimulus: 6-10 Minutes
Intermediate:
For time:
30 deadlifts (135/185 lb)
40 wall-ball shots (10/14 lb) (9/10 ft)
50 KB swings (26/35 lb)
Beginner:
For time:
20 deadlifts (75/115 lb)
30 wall-ball shots (10/14 lb) (8/9 ft)
40 KB swings (18/26 lb)
Home Workout:
30 DB deadlifts (35/50 lb)
40 single-DB thrusters
50 alternating DB hang snatches
– Use two DBs for the deadlifts.
– Use one DB for the thrusters and snatches.
– Hold the DB horizontally, by each head and with both hands, for the thrusters.
Movement scaling options:
Deadlift: Load, range of motion, DB deadlifts
Wall ball shot: Load, height, reps, med-ball squat or push press to accommodate injury
KB swing: Load, range of motion to eye-level, single-arm swings to accommodate injury
Post-Workout Skill Work:
For completion:
200-m KB suitcase carry, left
200-m KB suitcase carry, right
– Rest as needed, but not more than 2 times per 200 m.