20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
20 Standing Glute Squeezes (Stand in place and squeeze glutes)
20 Trunk Rotations
10 Lateral Lunges
10 Bear Hugs
10 Iron Cross
5 Inchworms + Push-up
*5 Tempo Deadlifts (2 Second Up 2 Second Down)
*8 Body Weight Box Step-ups (4 Right, then 4 Left)
*10 Standing Calf Raises (Off of a plate if possible)
REST at least 1 minute between rounds
*Get your entire foot planted on the box.
*Keep your leg that is going down as close to the box as possible to keep you from pushing off your back leg.
*Try not to hinge at the hip on the way up.
*Don’t step so high that your form breaks. You can get A LOT of results with a lower box.
*If you can’t keep from bouncing at the bottom, then pull your toes up on your bottom foot so that it keeps you from cheating.
https://www.youtube.com/watch?v=wxwY7GXxL4k (Standing Calf Raise)
MIN 1: Max DU
MIN 2: REST
MIN 3: Max Double DB Deadlift
MIN 4: REST
MIN 5: Max Shoulder Taps (R + L) = 1 rep
MIN 6: REST
(Score = Total Reps)
*The one minute should be considered a sprint while maintaining good form and technique
*The WOD is essentially 12 minutes of work
~Singles, Jumping Jacks, Line Hops, Calorie Row or Bike
*Double DB Deadlift (Suggested Weight: #50/35)
~Barbell Deadlift (Suggested Weight, #95/65), KB Deadlift, Plate Deadlift, Single DB
3 rounds of:
30 Seconds of Plank Pull Throughs
30 Seconds of Weighted Sit-ups
30 Seconds of Plank Ups