Final day of our 2:00×2:00 intervals for the week! Today is a very different theme, opening with the erg each round you should find this calorie amount is done within :40 or below at the slowest. This will ensure proper scaling and consideration for toes to bar so you have at least :30 + each round to hit the deadlift! The load should present struggle but should be able to be cycled for 5 reps when fresh.
10 arm circles forward
10 arm circles backward
10 ground to overhead
2 rounds
___________
10 step back lunge + overhead reach
10 glute hip thrust (both)
5 glute hip thrust each leg
10 alternating walking straight leg toe touch
10 hollow rock
2 rounds
__________
5 kip swings
5 deadlifts
2-3 rounds to prep strength
Spend 10:00 to build to a heavier deadlift set of 3 than athletes will use in today’s WOD. This is a guide/ primer for workout selection.
RXconditioning:
2:00 AMRAP
10/7 cal bike or row
15 toes to bar
Max deadlift (315/225lb.)
2:00 rest
5 rounds
*Score is total number of deadlifts
Intermediate:
2:00 AMRAP
10/7 cal bike or row
15 Hanging leg raise
Max deadlift (225/155lb.)
2:00 rest
5 rounds
Baseline:
2:00 AMRAP
8/6 cal bike or row
12 V Up
Max KB deadlift (35/20lb)
2:00 rest
5 rounds
Banded palloff press
3x 15 each side
