Friday November 15, 2024

Warmup

1:30 bike/row

5/way halos

10/side Russian KBS

10/side overhead press

10/side RDL

10 plank pull throughs

10 hollow body rocks

10 supermans

Mobility

Child’s pose 1:00

Hamstring rack stretch :30/side

Skill/Strength

Barbell Warmup

Spend some time warming up the barbell movements in the WOD.  If you’d like, work up to a heavy single deadlift or strict press.  Or use this time to practice box jumps or go for a max height jump.

WOD

Deadlifts

Toes to Bar

10-1

Rest 5 minutes

Shoulder to Overhead

Box Jumps

10-1

F:  begin with round of 9; KB SDHP instead of deadlifts; light barbell or double DB shoulder to overhead

P1:  185/125 deadlift; 95/65 shoulder to overhead

P2:  135/95 deadlift; 75/55 shoulder to overhead; hanging knee raises

C:  225/155 deadlift; 115/75 shoulder to overhead; box jump overs