Warm Up:
3 sets:
10 banded side-steps
10 good mornings
10 DB swings
10 alternating hang DB snatches
Skill Work:
On an 8:00 clock:
Build to 8 deadlifts (65-75%)
– Rest 1:00-1:30 between sets.
WOD:
5 sets for load:
8 deadlifts
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
Equipment:
5 sets for reps:
:30 superman hold
– Rest :10
:30 air squat hold
– Rest :10
:30 max-rep DB deadlifts
– Rest 2:10 between sets.
Bodyweight:
5 sets for reps:
:30 superman hold
– Rest :10
:30 air squat hold
– Rest :10
:30 weighted deadlifts
– Rest 2:10 between sets.
Movement scaling options:
Deadlift: Load, range of motion, lunges, heavy carries
Alternate Workout:
Odd object options:
5 sets for reps:
1:00 of double-KB swings
– Rest 3:00 between sets.
– OR –
5 sets for load:
100-ft heavy carry
– Rest 3:00 between sets.
– Perform carries with a yoke, a pair of heavy KB/DBs in the hang, a sandbag, etc.
Post-Workout Skill Work:
3 sets:
15 GHD back extensions
15 good mornings (65/95 lb)