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