Tuesday September 8, 2026

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 Getups and L-sits

Spend 10-15 minutes accumulating around 6-8 Turkish getups per side.  Begin with light weight and work up to something challenging that can be done safely.  In between reps, practice L-sits.

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

WOD

3 laps

18 deadlifts

2 laps

15 deadlifts

1 lap

12 deadlifts

Rest 5 minutes

3 laps

18 shoulder to overhead

2 laps

15 shoulder to overhead

1 lap

12 shoulder to overhead

Modify the run by rowing 150m for each lap

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