Tuesday September 2, 2025

Warmup

2 laps or 1:30 bike/row

Knee pulls (down)

Quad pulls (back)

10/side RDL

High knees (down)

Butt kicks (back)

10/side shoulder to overhead

Side shuffle (down & back)

10 plank pull throughs

Mobility

Hamstring rack stretch :30/side

Thread the needle :30/side

Skill/Strength

Turkish Getup

Spend 10-15 minutes accumulating around 6-8 per side.  Begin with light weight and work up to something challenging that can be done safely. 

Then, spend some time warming up both barbell movements in the WOD.

WOD

3 laps

15 deadlifts

2 laps

12 deadlifts

1 lap

9 deadlifts

Rest 5 minutes

3 laps

15 shoulder to overhead

2 laps

12 shoulder to overhead

1 lap

9 shoulder to overhead

F:  light barbell or double dumbbell; 1 lap each time

P1:  225/155; 115/75

P1.5:  185/125; 95/65

P2:  135/95; 75/55

C:  255/175; 135/95