Warm Up:
2 sets:
10 alternating spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups
2 sets:
:40 KB swings to eye level
– Rest :20.
:40 burpees
– Rest :20.
Specific Warm-Up:
2 sets:
5 sumo deadlift high pulls
WOD:
For time:
21-15-9:
Sumo deadlift high pulls (75/115 lb)
Toes-to-bars
Intended Stimulus: <5 Minutes
Intermediate:
For time:
21-15-9:
Sumo deadlift high pulls (55/75 lb)
Knees-to-elbows
Beginner:
For time:
15-12-9:
Sumo deadlift high pulls (35/45 lb)
Knees-above-hips
Home Workout:
For time:
30-20-10:
Single-arm DB sumo deadlift high pulls (35/50 lb)
V-ups
Movement scaling options:
Sumo DL high pull: KB high pulls, hang power cleans, sumo deadlifts
Toes to bars: Knees-to-elbows, knees-above-hips, V-ups, laying leg raises
Post-Workout Skill Work:
EMOM 10:
5 barbell good mornings