Warmup:

5 Shuttle Runs (jog)

Heel2Toe 25’

Walking Lunge 25’

10 Iron Cross

10 Scorpion

10 Med Ball Deadlifts

10 Med Ball Squats

5 Med Ball Thrusters

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

Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, RDLs, Deadlifts (start at mid-shin), banded deadlifts

 

S/S/S:

Banded Deadlifts

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Our pulling movement for this cycle will be the Banded Deadlift.  These are great for generating a lot of force coming off the ground as the weight gets progressively heavier.  Our goal is the stronger we get your off the floor, the stronger your overall lift becomes.

 

WOD:

5 Rounds For Time:

20 Wall Balls (20/14)

15 Toe2Bar

10 Shuttle Runs*

 

*Shuttle Run = 25’ down + 25’ back

Time Cap – 18 Min

Video courtesy of Mayhem Athlete.

It may sound strange, but use the Shuttle Runs as a recovery period.  Just make sure both feet and one hand make contact behind the 25’ line before going the other way.

 

Scaling Options:

Med Ball weight -> 14/12 -> as needed

Toe2Bar -> Alt. Single Leg T2B -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Shuttle Runs -> 15/12 Cal Ski Erg

 

Cool Down:

Barbell Forearm mash – 1 min per side

 

Cobra Pose – 2 Min