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Warmup:

3 Rounds:

6 Cal Bike

10 Cherry Pickers

5 Cobra to Downward Dog

5 Iron cross per side

6 Cal Ski Erg

Then…

Barbell warmup: With an empty bar, and in snatch grip, perform 5 reps of: RDLs (2 sec pause at knee), Snatch grip deadlifts

S/S/S:

Snatch Grip Deadlift

5X5

Increase weight ea set

Video courtesy of Untamed Strength. Our pulling variation for this cycle will be the Snatch-grip Deadlift.  Our goal is to get stronger in the initial pull from the ground on our Snatches.

WOD:

21-18-15-12-9-6-3:

Cal Bike

Cal Ski Erg

No real secret on today’s WOD.  Just some good grunt-style cardio.  Big thing: just dig in and do the work!

Scaling Options:

If no Ski Erg -> Banded Ski erg -2 reps per cal

Video courtesy of KIS Fitness.

Cool Down:

Oly Wall Sit – 3 Min

 

Banded quad stretch – 2 Min per side

Video courtesy of Smarter Sweat

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