Warmup:

1:00 Row

10 Bow to Bend

10 Iron Cross

10 Push up to Down Dog

1:00 Row

5 Cobra to Hip Snap

5 Back Roll to V-Sit

10 Cherry Pickers

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Knee2Elbow

Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Kang Squats, RDLs, Sumo Stance RDLs, Sumo Deadlifts

S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

Video courtesy of The Barbell Brigade.

Third time tackling Sumo Deadlift this cycle.  Our work sets jump back up to 5, but our reps drop to 3.  Therefore, aim to go even heavier than the 5X5 or 3X5 weeks.

WOD:

EMOM 16:

Odd Minutes: 5 Knee to Elbow + 5 Burpee over Rower

Even Minutes: 12/9 Cal Row

Videos courtesy of ShapeFit and Functional Bodybuilding, respectively.

You may look at today and think “Oh, Knee2Elbow, that’s easier than Toe2Bar!”  But is it?  The Knee2Elbow requires a greater range of motion as you have to bring the knees in contact with your elbows, so make sure you really tuck those legs as you perform the movement!  Also, Burpee over Rower is just like a lateral burpee over barb, but instead of a barbell, you are jumping over the long part of the rower.

Scaling Options:

Knee2Elbow -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Cool Down:

Cobra Pose – 1 Min

Iron Cross – 1 Min per side