Warm Up:
7 Minute AMRAP:
:20 jumping jacks
10 unweighted good mornings
5 tempo push-ups
6 Samson stretch lunges
5 counterbalance squats
Specific Warm-Up:
DB Deadlifts and Lunges Warm-Up
WOD:
6 rounds for time:
12 DB deadlifts (35/50 lb)
9 DB front rack lunges
200-m run
– Use two DBs.
Intended Stimulus: 12-15 Minutes
Intermediate:
6 rounds for time:
12 DB deadlifts (20/35 lb)
9 DB front rack lunges
200-m run
– Use two DBs.
Beginner:
6 rounds for time:
12 DB deadlifts (20/15 lb)
9 DB front rack lunges
200-m run
– Use two DBs.
HOME WOD:
Equipment:
6 rounds for time:
12 DB deadlifts
9 DB front rack lunges
200-m run
– Use two DBs.
Bodyweight:
6 rounds for time:
12 weighted deadlifts
9 weighted front rack lunges
200-m run
Movement scaling options:
DB deadlift: Load, single-DB options, GHD hip extensions
DB front rack lunges: Load, single-DB options, step-back lunges
Run: Distance, substitutions
Partner Option:
6 rounds for time:
24 DB deadlifts (35/50 lb)
18 DB front rack lunges
200-m run
– Use two DBs.
– Split the DB work and run simultaneously.
Post-Workout Skill Work:
3 sets:
100-ft. single-DB overhead walk/arm (35/50 lb)
– Use DBs from workout.