WOD

Warmup:

3 Sets For Quality:

  • 1:30 Assault Bike or Row
  • 10  Glute Bridges, pause at top, slow eccentric
  • 15 Russian Kettlebell Swings, light to moderate weight

3 Sets adding weight each set:

  • 10 Bandwalks R/L
  • 10 TGU Hip Bridge R/L
  • 3 Deadlifts

Strength: Deadlift

  • 3-3-3,

then accumulate 15 paused reps at 20%off of today’s heaviest.

Notes: Build over the first three sets to a challenging but technically sound set, leaving one good rep in the tank. Paused reps are performed at 20% less than today’s heavy set of 3. Pause for a full three count just below the knee, then stand up the rest of the way. Slow eccentric. Have athletes count the pause off for each other.

TIMECAP: 25:00

Met-Con: Row/Kettlebell Swing

For Time:

  • 15/10 Calories Row
  • 20 Kettlebell Swings 71/53
  • 15/10 Calorie Row
  • 20 Kettlebell Swings 71/53
  • 15/10 Calorie Row

TIMECAP: 8:00

SCALING GUIDE: Row: For athletes who will need more than 1:00 to complete each round, scale calories by 1-2/round. Kettlebell Swing: Athletes should be able to complete each round in no more than two sets with short break. Scale load accordingly. Scale movement to Russian swing for athletes who cannot safely swing overhead