10 Kickers per side

10 Bow2Bends

10 Squat2Stands

10 Alt Toe Touch

10 Box Step ups

10 Twisting Push ups

10 KB deadlifts

8 KB Russian Swings

6 Am KB Swings




Increase weight ea set

Video courtesy of Starting Strength.  Our pulling movement for the cycle will be good ol’ fashioned Deadlifts!!!  Nothing builds a strong back ad posterior chain like these!  Keep the back flat throughout and have the hips and shoulders rise at the same time when standing up.  For set-up procedures, watch this vid…



12 Hand Release Pushups

15 Box Jumps (24″/20″)

18 American KB Swings (53/35)

These movements will allow for you to start at a blistering pace, but fight to maintain that pace late in the WOD as well!


Scaling Options:

Push Ups -> up motion on knees


Bow height -> 20/16 -> as needed


KB weight -> 35/25 -> as needed


Cool Down:

Iron Cross hold – 1 Min per side


Pigeon Pose on box – 2 Min per side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s