Warmup:

10 Box

10 Cherry Pickers

10 Iron Cross

10 Kickers per leg

10 Scorpions

5 Inchworm Push Ups

5 Cobra to Hip Snap

10 Empty Bar good mornings

10 RDLs

5 Clean Deadlifts

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

S/S/S:

Clean Deadlift

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

We continue our Clean Deadlift work this week.  Total reps per set drop to 3, so aim to go heavier than the 5X5 week.

WOD:

4 Rounds, 1 Min per Station for Max Reps of:

Toe2Bars

Alternating Pistols

Burpee Box Jump Overs (24”/20”)

Rest

Score = Total Reps

Note – there is no break between stations

Videos courtesy of Mayhem Athlete and Functional Bodybuilding, respectively.

Today’s WOD will be done in the vein of “Fight Gone Bad” whereas there is no break between stations. That said, I would suggest that you pause with about 10 seconds left so you can begin the top of the next minute on the next movement…except for Burpee Box Jump Overs.  Since you are going into a minute of rest, go until you hear the beep.

Scaling Options:

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups -> Sit Ups

Pistols -> Banded Pistols* -> Pistols to box -> Box toe drag ->Air Squats

Box height -> 20/16 -> as needed (ELITE:30/24)

Video courtesy of WOD Star

Cool Down:

Iron Cross – 1 Min per side

Pigeon Pose on Box – 1 min per side