Warmup:

1:00 row

10 Cherry Pickers

10 Alternating Toe Touch

10 Iron Cross

1:00 row

50’ suitcase carry R-arm

50’ suitcase carry L-arm

:20 Hollow hold

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping Pull Ups or ring rows

Barbell Warmup – With an empty bar, perform 5 reps of: Good Mornings, RDLs, RDLS with pause at knee, deadlifts w/2 sec pause two inches above mid-shin

S/S/S:

Pause Deadlift

(2 sec pause 2 inch off ground)

5X5

Increase weight ea set

 

Compare to 24Jan2024

Video courtesy of Untamed Strength.

Next on our re-test schedule will be our Pause Deadlift 5X5.  By continually putting our bodies under the tension of that 2-second hold, we should see us adapt and handle heavier loads.  Your goal today is to go heavier per set than you did on 24Jan.

WOD:

For Time:

1000m Row Buy-In

Then,

3 Rounds:

200′ Dual KB Farmer Walk (70/55)

21 Pull-Ups

 

17 Min cap

Video courtesy of WODStar.

I guess you could call this one “The Grip Killer”.  Lots of grip-intensive stuff on deck today!  After the 1K row Buy-In, look to keep your core tight as you knock out the 200’ Farmer walk.  On the Pull-Ups, with your grip already taxed, listen to your body and if the grip starts to go, hop off the bar and shake out the hands and arms until you are ready to go again.  For the Farmer walk, how you set up the 200’ is up to you.  If there is enough room to farmer walk 100’ straight, and then turn around and farmer walk back, cool.  If needed, mark off a 25’ section and walk down and back a total of 4 times.

Scaling Options:

KB weight -> 55/35 -> as needed

Pull Up -> Banded Strict Pull Up -> Buddha Pull Ups -> Supine Ring Rows -> Ring Rows (ELITE: Chest2Bar Pull Ups)

Cool Down:

Iron Cross – 1 Min per side

 

Barbell Forearm mash – 1 min per side

Video courtesy of Pat Barber