WARM-UP
AMRAP 4
20 Bunny Hops*
10 Hollow Rocks
5 Bodyweight Good Mornings (option to add barbell to backrack)
3 Cat/Cows
*Switch to tall jumps at the halfway point
AMRAP 4
20 Single-Unders**
10 Arm Haulers
5 Sumo Stance Good Mornings (option to add barbell to backrack)
3 Push-Up to Pike
**Switch to Double-Under practice at the halfway point
STRENGTH Week 5 of 9
8-6-4-8-6-4*
Deadlift
*Build up to a Moderate-Heavy weight. Weight should start and end heavier than last week.
WOD
10 ROUNDS FOR TIME
10 Sumo Deadlift High Pull (75/55)|(65/45)
30 Double Unders
OPTIONAL FINISHER
4 SETS (:40 ON/ :20 OFF)
MOVT 1 – Plate Wall Sit
MOVT 2 – Plate Front Raises
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