Warmup:

10 Cal Row

10 Bow to Bends

10 Iron Cross

10 Scorpion

10 Squat2Stands

10 Hollow Rocks

10 Alt V-Ups

On Rig: Perform 5 reps of: scap pull ups, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows

Barbell w/u: With an empty bar, perform 5 reps of: Good mornings, RDLs, Deadlifts (to mid-shin), Good mornings, deadlift from bottom of shin

S/S/S:

Deficit Deadlift

5X5

Increase weight ea set

Videos courtesy of Rogue Fitness. Our pulling movement for this cycle will focus on the Deficit Deadlift.  The goal here is to build strength in the initial pull off the ground in the deadlift.  By making us stronger in a further distance than our traditional deadlift set-up, we should not have a sticking point right off the ground in a traditional deadlift.  That said, pay extra attention on bracing your core and keeping your back as flat as possible through the lift.

WOD:

“13 Ghosts”

AMRAP 13:

13 Pull Ups

13/10 Cal Row

13 GHD Sit Ups

Key to GHDs, FIRE the legs as you come up. This WOD will have you seeing the dead for sure!  Find a pace/rep scheme on the pull ups that you can maintain the entire 13 minutes.

Scaling Options:

Pull Ups -> Buddha Pull Ups -> Ring Rows

GHD -> Ab Mat Sit Ups

Cool Down:

Iron Cross pose – 1 Min per side

 

Cobra Pose – 2 Min