20220517

Warmup:

50 Single Unders

10 Iron cross

10 Scorpions

30 high-jump single unders

10 Bow2Bends

10 Squat2Stands

20 Double Unders or 3 attempts

20 calf pedals in downward dog

S/S/S:

Deadlift

5X5

Increase weight ea set

Compare to 25Mar2022

Video courtesy of Starting Strength.  Re-test week continues with Deadlifts today.  We want to aim to go heavier per set than we did on 25March.  Keep your core braced throughout the sets and you’ll get that weight up!!

WOD:

15 Min AMRAP:

20 Russian KB Swings (70/53)

40 Double Unders

With our posterior chain all engaged from the deadlifts, we will continue to fire on it with heavy Russian Swings and dubs!  Really get a good hip hinge going to move the KB and keep the hamstrings engaged in your rope jumps.

Scaling Options:

KB weight -> 53/35 -> as needed

Double Unders -> 80 Single Unders per round

Cool Down:

Iron Cross – 1 Min per side

 

Calf Stretch on rig – 1 Min per side

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