S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.  Third time hitting Sumo Deadlifts this cycle!  With the reps lower per set, time to increase the weight even more this time around!

WOD:

EMOM For 20 Min:

Min 1 – 12 Sumo Deadlift High Pulls (95/65)

Min 2 – 10 Pull Ups

Min 3 – 8 Hang Power Snatch (95/65)

Min 4 – 6 Bar Facing Burpees

Video courtesy of WODStar.  Quick demo on the Sumo Deadlift High Pull.  Big thin to remember, on the way down, do not let your back round.

Scaling Options:

Bar weight -> 75/55 -> as needed (or 115/80 for Elite)

Pull Ups -> Buddha Pull Ups  (or Chest2Bar for Elite)

Cool Down:

Banded hamstring stretch – 1 min per side

Video courtesy of Team 4KOR.  Quick demo of the banded hamstring stretch.  After a day like today, you NEED to do these!

Back Extensions – 2X 15

REMINDER: The Combat PT Tent is on Holiday hours this Thursday, the 4th of July, so no scheduled class, BUT, we will publish a Partner WOD for that day, so please come in!  Bring a friend!

WOD:

30-25-20-15-10:

Russian Kettlebell Swings (70/53)

Ab-Mat Sit-ups

40’ Shuttle Sprints

For the Shuttle, Sprints, mark off a 40’ area so you have the two end points per sprint.  As your foot passes the end point on each sprint, reach down and touch the ground before you turn and start your next sprint.  Yes, the first round you will do 30 of the 40’ sprints, so have a good take-off so you get to the other end as fast as possible.

Scaling Options:

KB Weight -> 53/35 -> 35/26 -> As needed

Ab mat sit up -> feet anchored

Shuttle Sprints (cals on rower)

Cool Down:

Cobra to Downward Dog – 20 (slow and controlled)

Heel cord mash – 2 min per side

S/S/S:

Clean High Pull + Power Clean + Hang Squat Clean

4@65%

3@70%

3@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

%s Based of 22May 1RM

Video courtesy of Catalyst Athletics.  Third time hitting our Clean Complex, which consists of a Clean High Pull (elbows high), returning the bar to the ground, and performing a Power Clean, then taking the bar to the hang position, and performing a Hang Squat Clean.  Hold onto the bar throughout the complex.  %s Stay the same as last time, but the reps go up, so we will give you 3 min per set this time around. Make sure you end with a Jerk at the end of each set (not end of each rep).  Watch from the 0:00-0:24 mark for the complex

WOD:

15 Min AMRAP:

10 HSPUs

10 Burpee Box Jumps (24/20)

10 Walking Lunges (per leg)

Scaling Options:

HSPUs -> Pike Push Ups -> Hand Rel Push Ups (or Deficit HSPUs for Elite, 45# plate under each hand)

Box Height -> 20/16 -> as needed

Cool Down:

Thread the Needle (hold bottom position) – 1 Min per side

Pigeon Pose on box – 2 min per side