Warmup:

2X:

12/9 Cal Row

10 Iron Cross

10 Scorpions

10 Bow2Bends

5 Inchworm to hollow

Then..

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 barbell, perform 5 reps of: Good mornings, RDLs, Deadlifts.  Put strap around barbell and do 3X5 of Banded barbell with light weight, increase each set.  Work up to working weight.

S/S/S:

Banded Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Rogue Fitness.

Last time hitting Banded Deadlifts prior to our 5X5 re-test.  Like we did with Push Press and Back Squat last week, our goal today is to hit a heavy set of 5, then a heavier set of 4, then a heavier set of 3, then an even heavier double, and finish off with a heavy single for the day. Hitting a 1RM is not the focus, but if it happens, sweet!

WOD:

AMRAP 10:

2 Cal Row

2 Pull Ups

4 Cal Row

4 Pull Ups

6 Cal Row

6 Pull Ups

etc…

Add 2 reps every round

Video courtesy of Kristi Eramo O’Connell.

This ascending ladder of Rowing and Pull Ups will get spicy pretty quick.  Keep your pace steady to where you can knock out each set of pull ups unbroken (or as close as you can to unbroken).

Scaling Options:

Pull ups -> Banded Strict Pull Ups -> Toenail Pull Ups-> Buddha Pull Ups -> Ring Row (ELITE: Chest2Bar)

Cool Down:

Scorpion Stretch – 1 Min per side

Cobra Pose – 2 Min