Warm Up:
2 sets:
:20 of work/:10 of rest:
Left-leg single-leg toe touches
Right-leg single-leg toe touches
Ring rows
push-ups
Strict knee raises
1 set:
3-5 mixed grip, narrow grip strict pull-ups/side
Specific Warm-Up:
1 set:
10 deadlifts (empty bar)
10 deadlifts (light load)
– All reps are coach-led.
2 sets:
8 unbroken deadlifts
– Build to workout weight or 10-20 lbs above.
WOD:
AMRAP 12:
2 rope climbs
10 deadlifts (125/185 lb)
4 rope climbs
10 deadlifts
6 rope climbs
10 deadlifts
– Continue adding 2 reps to the rope climb until time expires.
Intermediate:
AMRAP 12:
1 rope climb
10 deadlifts (125/185 lb)
2 rope climbs
10 deadlifts
3 rope climbs
10 deadlifts
– Continue adding 1 rep to the rope climb until time expires.
Beginner:
AMRAP 12:
2 rope pull-to-stands
10 deadlifts (75/115 lb)
4 rope pull-to-stands
10 deadlifts
6 rope pull-to-stands
10 deadlifts
– Continue adding 2 reps to the rope pull-to-stands until time expires.
HOME WOD:
Equipment:
AMRAP 12:
3 DB hang power cleans
10 DB deadlifts
6 DB hang power cleans
10 DB deadlifts
9 DB hang power cleans
10 DB deadlifts
– Continue adding 3 reps to the DB hang power cleans until time expires.
Bodyweight:
AMRAP 12:
3 weighted ground-to-shoulders
10 supermen
6 weighted ground-to-shoulders
10 supermen
9 weighted ground-to-shoulders
10 supermen
– Continue adding 3 reps to the weighted ground-to-shoulder until time expires.
Movement scaling options:
Rope climb: reps, partial climbs, pull-to-stands, ring rows
Deadlift: load, DB options, good mornings, back-step lunges
Limited equipment option:
AMRAP 12:
10 feet-elevated ring rows
10 deadlifts (125/185 lb)
20 feet-elevated ring rows
10 deadlifts
30 feet-elevated ring rows
10 deadlifts
– Continue adding 8 reps to the feet-elevated ring rows until time expires.
Post-Workout Skill Work:
On a 10:00 clock:
Build to a heavy 2-rep deadlift