Strength
3 Sets of:
Dead-stop Deadlift x 5 @ 75%
Russian Twists x 20 (each side)
Rest 90 seconds to 2 minutes between supersets.
MetCon
“Don’t Act Like You’re Not Impressed”
4 Rounds For Time of:
200m Run
10 Double Kettlebell Deadlift 53/35
10 Burpee Box Jump Overs 24/20
4 Bar Muscle Ups
Barbell
To Be Announced…
More dead-stop deadlifts this week to focus on strong, smooth pulls. The Russian Twists are a great supplement to the deadlifts to improve overall core stability and strength. Only three sets here so try to not rest any longer than 2 minutes between supersets.
A little more running in our WOD today, but only 200m. This should be a quick run going straight into the Double Kettlebell Deadlifts. Both the Double Kettlebell Deadlifts and Burpee Box Jump Overs should be smooth and unbroken, allowing for a little time for adjustment before hitting your Bar Muscle Ups. We aren’t focusing on Bar Muscle Ups technique as an opening skill section so time to put all that training to the test. Focus on fast, strong hips on those Muscle Ups.