Warmup:

Heel2Toe 30’

High Knees 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

10 Cherry Pickers

10 Cossack Squats

10 Iron Cross

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, sumo-stance good mornings, RDL, sumo stance RDL, Sumo deadlift

Video courtesy of Runify

S/S/S:

Sumo Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of The Barbell Brigade.

Just like we did on Bench this is our last time hitting our Sumo Deadlift before our 5X5 re-test.  As with the Bench, the goal today is to start with a heavy set of 5, followed by a heavier set of 4, then an even heavier set of 3, then an even heavier double. We then finish off with the heaviest weight for today and hit a single.  If that turns into a new 1RM, sweet!  If not, just make it heavy for today.

WOD:

For Time:

400m Run

30/24 Cal Echo Bike

400M Run

30/24 Cal Ski Erg

400M Run

Time cap: 16 Min

Video courtesy of Constantly Varied Fitness.

We’ll finish off the week with a cardio mini-chipper.  Keep a fast enough ace to finish each section in 2-2:30 minutes but not so fast that you are too winded when you get to the next piece.

Scaling Options:

Run -> 500M Row

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Iron Cross Hold – 1 min per side