Warm Up:
3 sets
:20 bike
Rest :10
:20 double knee tucks in a plank
Rest :10
Pre-Workout Skill Work:
With a partner:
Accumulate 100 GHD hip extensions
One partner holds a plank while the other partner performs hip extensions.
Partners may switch as much as they’d like.
WOD:
3 rounds for time:
25 deadlifts (155/225 lb)
800/1,000-m bike
Time Cap: 15 Minutes
Intermediate:
3 rounds for time:
25 deadlifts (105/155 lb)
800/1,000-m bike
Beginner:
3 rounds for time:
20 deadlifts (55/75 lb)
400/500-m bike
Movement scaling options:
Deadlifts: Load, sumo deadlifts, DB deadlifts
Bike: Distance, run (400 m), row (400/500 m)
Alternate Workout:
3 rounds for time:
25 DB sumo deadlifts (50/75 lb)
400-m run
Use two DBs.
Cool down:
Accumulate
1:00 pigeon stretch/side