W WOD – TuesDAY 12.03.24 – “hellish back”
1 set:
10 alternating Spiderman stretches
10 med-ball deadlifts
10 alternating plank reach-throughs
10 med-ball shoulder presses
1 set:
10 alternating med-ball overhead lunges
10 push-ups to down dog
10 med-ball front squats
10 up-downs
1 set:
5 wall-ball shots
10 lateral hops over the med ball
5 wall-ball shots
10 lateral hops over the med ball
5 wall-ball shots
3 sets:
5 GHD hip and back extensions
2:00 between sets.
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
1 set:
10 sumo deadlifts
10 sumo deadlift + shrugs
10 sumo deadlift high pulls
10 sumo deadlift high pulls
2 sets (per partner):
5 sumo deadlift high pulls
5 wall-ball shots
Build to workout load.
CONDITIONING
“HELLISH GRIP”
As many reps as possible in 20 minutes with a partner:
10 sumo deadlift high pulls #35/25
10 wall-ball shots #9/6
Each partner completes a full round before switching. One partner works at a time.