Warmup:

1:00 jump rope

10 Cherry Pickers

10 Alternating Toe Touch

10 Iron Cross

1:00 jump rope

10 KB deadlifts

10 Russian Swings

10 Hollow Rocks

10 Air Squats

Barbell Warmup – With an empty bar complete 5 reps of: Good mornings, Kang Squats, RDLs, Deadlift with pause at mid shin

S/S/S:

Pause Deadlift

(2 sec pause 2 inch off ground)

5X3

Increase weight ea set

Video courtesy of Untamed Strength.

Third time hitting our pause Deadlifts this cycle.  Working sets go back to 5, but reps drop to 3, so aim to go heavier per set than you did on both the 5X5 and 3X5 weeks.  Again, make sure you don’t lose tension while performing the pause on each rep.

WOD:

2 Rounds:

60 Double Unders

50 Air Squats

40 Ab-Mat Sit Ups

30 Am. KB Swings (55/35)

20 Cal Row

10 Dual DB (50/35) Box Step Overs (24″/20″)

Time Cap – 15 Min

Video courtesy of Misfit Athletics.

Little 2-round mini chipper to finish off your Wednesday.  Goal should be to complete each part in about a minute or so.

Scaling Options:

Dubs -> 120 Single Unders (ELITE: 60 Cross Overs)

Sit ups -> feet anchored (ELITE: GHD)

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

DB weight -> 35/25 -> as needed (ELITE: 70/55)

Box Height –>20/16 -> as needed

Cool Down:

Iron Cross – 1 Min per side

Calf Pedal in Down Dog – 30 reps per side