WOD – Mon, Jun 16
Intent
Warm Up (Checkmark)
General (0:00-12:00)
2 rounds:
100m Jog
10 Good Mornings
10 Glute Bridge + Pause
10 Air Squats
10 Ring Rows
Specific (12:00-20:00):
3 Rounds:
5 Deadlifts (empty bar)
5 Deadlifts @ light load
3 Reps building toward first set
Add banded RDLs or Hip Airplanes for mobility if needed.
Deadlift (Weight)
(20:00-45:00)
Deadlift
5-5-3-3-1-1-1
Every 3:00 x 7 sets
Goal: Build to a heavy single, if it is there, let’s max this thing out!!
Burner (Distance)
(46:00-57:00)
1:00 max Row
:30 Rest
1:00 max Row
*Score is total meters between both efforts.
Cool Down (Checkmark)
(57:00-60:00)
1x:
:30 Seated Hamstring Stretch
:30 Side Lying Thoracic Opener (per side)
10x Banded Hamstring Flosses
Strength is the focus today, period. No conditioning, no accessory fluff—just your posterior chain under serious load. We’re targeting a foundational movement today: the deadlift. Perfect your setup, brace hard, and treat every rep like it matters. This is where your next PR starts.