Warmup:

1:00 Jump Rope work

30 Calf pedals in Down Dog

10 Iron Cross

:20 Hollow Hold

10 Push up to Down Dog

10 V-Ups

1:00 Jump Rope work

Then…

Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: RDLs, dip/shrug, dip/shrug/high elbows, high hang Power Clean, Hang Power Clean, move hands out to snatch grip and put bar on your back and do 5 Overhead Squats

S/S/S:

Banded Deadlift

5X5

Increase weight ea round

Compare to 4Apr2024

Video courtesy of Rogue Fitness.

We continue re-test week with hitting a new 5X5 on Banded Deadlifts.  Use the same band you used on 4Apr, and aim to go heavier per set than you did that day.

WOD:

2 Rounds for Time:

50 Double Unders

25 Hang Power Cleans (95/65)

50 Double Unders

25 OHS (95/65)

50 Double Unders

25 Ab-mat Sit Ups

Video courtesy of Kristi Eramo O’Connell.

Your goal in today’s WOD? Just. Keep. Moving!  IF possible, go as close to unbroken per section as you can, especially in the barbell pieces.

Scaling Options:

Dubs -> 100 Single Unders

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Ab mat sit ups -> feet anchored (ELITE: GHD)  

Cool Down:

Iron Cross – 1 Min per side

60 Calf Pedals in Down Dog