Wednesday September 13, 2023

“Be there for others, but never leave yourself behind.” — Dodinsky

Warm Up: 
1 set:
2:00 bike, row, or ski
10 good mornings
10 alternating Cossack squats
10 alternating Samson stretches
2:00 bike, row, or ski

Specific Warm-Up:
5 sets:
3 deadlifts
– Rest :30-1:00 between lifts.

WOD:
6 sets for load:
3 deadlifts
– Use the same load across all sets.

Intermediate: 
Same as Rx

Beginner:
5 sets, not for max load:
5 deadlifts
– Use the same load across all sets. Choose a weight that feels challenging but not maximal.

Home Workout: 
5 sets, each for time:
10 unweighted good mornings
15 jumping air squats
20 DB deadlifts
– Rest 2:00 between sets.

Movement scaling options:
Deadlift: Load, reduce range of motion, DB deadlift, good morning

Post-Workout Skill Work: 
3 sets:
10 banded deadlifts
10 band pull-aparts