Warmup:

1:00 row (EZ pace

10 Hollow Rocks

10 Bow2Bends

1:00 row (med pace)

10 Scap Pull Ups

10 beat swings

:30 row sprint

5 kipping knee raises

Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, Kang Squats, RDLs, Snatch Grip RDLs

S/S/S:

Snatch Grip Deadlift

5X3

Increase weight ea set

Video courtesy of Untamed Strength.

Third time hitting our Snatch-grip Deadlifts this cycle.  With the reps dropping to 3 per set, aim to go even heavier than the 3X5 week!

WOD:

14 Min AMRAP:

12/9 Cal Row

10 Toe2Bar

14/11 Cal Row

10 Toe2Bar

16/13 Cal Row

10 Toe2Bar

…etc

(add 2 cals to row every round)

https://www.youtube.com/watch?v=gkjqW4bRwf4

Video courtesy of Breazeal Gymnastics.

Today we’ll hit a little ascending ladder on our rower with consistent sets of 10 Toe2Bars between rounds.  Good steady pace on the row and smooth sets on the Toe2Bars will let you get quite a few rounds in today!

Scaling Options:

Toe2Bar -> Alt 1-leg Toe2Bar -> Kipping knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Cool Down:

Cobra Pose – 2 Min

Iron Cross – 1 Min per side