WOD WOD, August 14, 2025

General (0:00–8:00):
2 Rounds:

• 10 KB Deadlifts
• 10 Cossack Squats
• 10 Jumping Lunges
• 10 Russian Twists

Specific (8:00–13:00):
Primer Circuit:
3 Rounds

• 5 Deadlifts (light barbell, building to workout load through rounds)
• 6 Box Step-Ups
• 10 Flutter Kicks (10 each leg)
• 100m Run

RXConditioning (15:00–35:00):
AMRAP 20:

1 mile Run

Into:
10 Body weight Deadlifts (Athlete’s body weight)
20 Step-Ups (24/20″) *no weight*
10 Paralette or Plate shoot through (Feet front to back and back to front=1) The Shoot-Through

Goal: 6-8 rounds

Intermediate: .75 bodyweight , lower height step-ups, Shoot throughs from elevated position (box or custom plate stack height)
Baseline: Lighter barbell or DB’s for Deadlifts, box height as needed, and Box supported knee’s to chest leg lifts

(35:00–45:00):
2 Rounds:

• 10 Jefferson Curls
• 10 Glute Bridges
• :30 Pigeon Stretch per side

1:00 Bike easy pace

20 Banded row (band attached to rig)

20 Plank shoulder taps (10 each)

1:00 Row easy pace

10 Alternating step back lunge + overhead reach

10-15 Rower hamstring curls

10 Lateral plank rotations (each side)

1:00 no push up burpee (easy pace)

10 Banded pass through’s

15-20 banded pull a part

20 Landmine standing rotations (10 each side)

3 rounds