Workout of the Day

10 sets of:

-5 Heavy Deadlifts + 5 Box Jumps. No more than 30/24

-Rest 2 min between sets

Warm up and attack all 10 sets with a heavy weight.

Perform the box jumps straight after your deadlifts.. The box jumps should be for max vertical height, and not speed. Aim to keep legs straight and feet dorsiflexed when airborne https://youtu.be/QWY-uD3YuXo?t=64  . Step down from the box after each rep. If you have doubts about your ability to land on the box, choose a box low enough to guarantee safety, but still jump high.

WOD 2= 12 min EMOM

-Minute 1- 15/12 cal bike

-Minute 2- 12 Burpees

Keep core tight on burpees. Use legs as much as possible

-400m Partner backwards sled

Use a light sled or tire and pull backwards for 400m. Switch off with a partner as you see fit.

Murph (cap at 45 min)

-1 mile run

-100 pull ups

-200 push ups

-300 air squats

-1  mile run

Scaling break the gymnastic portion into sets that enable you to move continuously until you get to the listed numbers

For example:

20 rounds of

-5 pull up

-10 pushup

-15 squats

OR

50 rounds of

-2 pull up

-4 push up

-6 squat

OR

10 rounds of

-10 pull ups

-20 pushups

-30 squats

Hydrate as needed

21-15-9 reps, slowly, of:

-chest to wall handstand push-ups

-Hip-back extensions

-Strict toes to bar

Scaling

-handstand push-ups: chest to wall HSPU > wall walk in hollow position( count as 3 reps) > box HSPU> pike HSPU

-Hip-back extensions: break in to sets and wipe down GHD machine as needed. Set up so top of pelvis bone hangs off the GHD. Keep sets small enough that you don’t go to complete fatigue

https://www.youtube.com/watch?v=RDNIPcmP5vs

https://www.youtube.com/watch?v=uha4orxDqSM

-Strict TTB > Strict knees-to-elbows > strict knee raises to parallel.

Take your time today.

Sets of 2-3 reps are fine… chip away at things.

5 Rounds not for time

-10 alternating weighted lunges

– single leg bridge (10 each leg) OR single leg bridge curl (5 each leg) OR gliding leg curls (10 total)

You don’t  need to go fast.

Rest long enough to increase effort but don’t get cold

Aim to keep the torso upright and the back leg straight with the heel up. Do not work into any sort of pain.

Start light and add weight through rounds as needed.

Focus knee alignment while engaging the whole hip, both glutes and the whole leg, more than adding weight quickly

You can test the second movement to see where your abilities lie.

Single leg bridge https://www.youtube.com/watch?v=AVAXhy6pl7o