Monday 7.17.17 WOD


Banded Hip Mobility x 60s each
– Attach band to rig and place in hip crease. Get tension on band while in a pigeon pose.


Dynamic Warm-up x 5:00
With a empty BB:
10 Sumo Deadlifts
10 BB Thrusters
20 Double Unders
10 BB Rows
20 Double Unders
10 Front Rack Reverse Lunges
20 Double Unders


Sumo Deadlift off 2″ Mats:
– Take 6-8 sets and work up to a heavy 2.
– Use 25# plates to elevated Barbell off the floor
– Or use a rack/spotter arms so weights start off just below your knee
– Beginners: 5 x 5 off floor or plates. Adding weight if form permits.
– Rest 2-3:00 between sets.
Training Intent
Work up to a 2-3 heavy sets of doubles in Sumo Deadlift off mats. We performed a heavy single last month off the floor. This should be slightly heavier than last month. The reasoning behind bringing weights up off the floor is to work a different sticking point and range of motion for your athletes.


10 Min AMRAP:
7 Thrusters (95, 65)
21 Double Unders
Rest 5:00 + Repeat
RX: (75, 55)
L2: (65, 35) (30 Singles)
L1: (45, 25) (20 Singles)
Training Intent
100% effort. Try to match scores on second AMRAP. The rest interval should allow them to maintain comparable level of intensity on the second piece. Thrusters need to be light and done UB. 5:00 rest between AMRAPs might seem like too much, but if your athletes scale correctly and go 100% and will actually not be enough rest! Your athletes should be on the floor after the first AMRAP.

$ Out

Single Leg Glute Hip Thrusts: 3 x 10 ea. (1 ct at top)