WOD – Mon, Sep 22
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–8:00)
2:00 row or Bike
2 rounds:
- 10 light KB deadlifts
- 10 lunges
- 10 glute bridges
- 10 feet up/ bent knee crunches
- 10 banded lateral walk each way
Specific Warm-Up (8:00–15:00)
- 3 empty bar deadlifts
- 3 deadlifts @ 50%, 60%, 70%
- 10 ab mat sit-ups
- 5 box step up
- 5 box jump step down slow
- 5 box jump over “for speed” (step down)
Strength Superset (Weight)
(15:00–30:00)
Every 2:30 x 4 sets:
- Deadlift x 5 @ moderate-heavy
- :20 Weighted Hollow Hold
*Score is heaviest deadlift
Conditioning (Time)
RXConditioning (33:00–47:00)
For Time:
21-15-9
Deadlifts (255/180lb.)
Ab Mat Sit-Ups x 2 (42/30/18)
Box Jump Overs (24/20)
Goal: Sub 9 Cap: 12:00
Intermediate: 185/125
Baseline: 75/55lb., sit up x1, step-overs (custom height)
Cool Down (Checkmark)
(49:00–60:00)
- :30 couch stretch
- :30 hamstring banded floss
- 10 bird dogs (2 rounds NFT)
Posterior chain loading + a short burner with posterior/ab focus. Noodle legs will be a good descriptor of the sensation you may have each round approaching the box jump overs. With that said, keep the DL to a load that challenges you but allows for 9+ unbroken reps if asked. Be sure to lift your knees on that first jump of each round to avoid hitting the box!