Warmup
– Row 500m
– Hip Mobility
– 5 Sandbag Shoulders w/ Squat Drop (each side)
Power Clean
– 3 x 5 reps (2 minutes rest before each set)
Deadlifts
– 3 x 5 reps (1 minute rest before each set)
– 3 x 3 reps (2 minutes rest before each set)
– 3 x 1 reps (3 minutes rest before each set)
Deadlifts
7 X 1 Deadlifts
or
100 Deadlifts for time (135/95)
Saturdays are open gym from 9 a.m. – noon. You may do the posted WOD or choose a WOD that you missed this week.
Lift
5 x 3 Deadlifts
Finisher
2k Row or 4 x 400m Sprints
Warmup
Mobility Exercises
Workout
3 rounds continuous movement:
1. Row 500m
With 2 kettlebells:
2a. 5 Presses
2b. OHL Walk 100ft.
2c. 5 Thrusters
2d. Racked Lunge 100ft.
2e. 5 Front Squats
2f. Racked Walk 100ft.
2g. 5 Cleans
2h. Farmer’s Walk 100ft.
2i. 5 Suitcase Deadlifts
Warmup
Mobility Exercises
Row Instruction
Deadlift Instruction
Workout
10,9,8,7,6,5,4,3,2,1
Deadlift (Male: 225lb, Female: 155lb) Scale to your capacity
Run 400m on even rep rounds, Row 500m on odd rep rounds
Short Variation
10, 8, 6, 4, 2
Deadlift or KB Swing
Run 400m or Row 500m each round
Warmup
Sandbag Cleans w/ Squat Drop
– 5 right shoulder
– 5 left shoulder
– 5 front
Workout
Double Couplet
Couplet #1
1a. Press (Push Press) – Reps: 10, 8, 6, 4, 2
1b. Air Squat – Reps: 5, 10, 15, 20, 25
2 minute rest
Couplet #2
2a. Deadlift – Reps: 10, 8, 6, 4, 2
2b. Push Ups – Reps: 5, 10, 15, 20, 25
5 Rounds For Time
– 5 Deadlifts
– 5 Cleans
– 5 Clean and Jerks
3 Rounds For Time of 21 – 15 – 9:
– Bodyweight Deadlift
– KB Swing
– KB Push Press
– 150′ KB OH Lockout Walk