Mobility
Warm-up
10 Seconds Butt Kicks (50% effort)
10 Seconds High Knees (50% effort)
10 Seconds Rest
10 Seconds Butt Kicks (75% effort)
10 Seconds High Knees (75% effort)
10 Seconds Rest
10 Seconds Butt Kicks (100% effort)
10 Seconds High Knees (100% effort)
Skills / Strength
10 Sets (:30 REST)
1 Dynamic Effort Deadlifts (80% of your 1 RM)
Perform 10 sets of 1 dynamic effort deadlift resting only 30 seconds between each rep. Dynamic effort just means for speed. So, because it is a weight you know you are able to deadlift, your goal is to stand up with the weight as fast as you can. We are developing the habit of exploding through movements. If you do not know what your 1 rep max (1 RM) is, then take a guess. It should be challenging, but you should choose a weight with which there is never a doubt that you will stand up with the weight.
Deadlift
WOD
For Time
400 meter Run
—–
21-15-9
Deadlifts (Men: 185lb / Women: 135lb / Beginner: 65lb)
Box Jumps (Men: 24″ / Women: 20″ / Beginner: 12″)
Equipment Substitution: Tuck Jumps
——-
400 meter Run
This WOD has a cash-in and cash-out. You must run 400m before and after the heart of the WOD which will contribute to your time. Run 400 meters, then immediately perform 21 deadlifts and then 21 box jumps. Then 15 of each and 9 of each going straight into your last 400m run. Your legs will be gone for the last run, so just get it started. They will loosen up some during your last run. Post your total time to comments.
Box Jump
Cool-down
3 Sets (1:00 Rest)
5 Very Slow Air Squats
Air Squat
Leah and Andi from Big Bend National Park in Texas
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