Warmup:

1:00 row (EZ pace)

10 Hollow Rocks

10 Bow2Bends

1:00 row (med pace)

10 KB deadlifts

10 KB Sumo Deadlifts

:30 row sprint

5 KB Sumo Deadlift High pulls

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

S/S/S:

Snatch Grip Deadlift

10,9,8,7,6

Increase weight ea set

Video courtesy of Untamed Strength.

Last time hitting our Snatch-grip Deadlifts this cycle before we re-test our 5X%.  This week we look to push the muscular endurance a little more with higher rep sets.  Keep that core tight!

WOD:

15 Min EMOM:

Min 1 – 14/10 Cal Row

Min 2 – 12 KB Sumo Deadlift High Pull (70/55)

Min 3 – 14/10 Cal Row

Min 4 – 15 Am KB Swings (55/35)

Min 5 – 14/10 Cal Row

Video courtesy of Train FTW.

Don’t be fooled!  While this is an EMOM, this will turn into mainly a rowing WOD.  That said, don’t let your form on Sumo Deadlift High Pulls and American KB Swings go south just because you’re tired!

Scaling Options:

SDHP KB -> 55/35 -> as needed (ELITE: 95/65 barbell)

KB Swing KB -> 35/25 -> as needed (ELITE: 70/55)

Row -> reduce Cals to what you can finish in :45

Cool Down:

Iron Cross – 1 Min per side

Weighted Straddle Stretch – 1 Min

Video courtesy of Power Monkey Fitness