WOD: Monday, September 29, 2014

No Preview this week. Come ready. Come as often as you can.

This coming Saturday we switch to two 90-minute classes: 9 a.m. and 10:30 a.m.

(A) Soft Tissue Work (4 min)

(B) GymNASTY Mobility (8 min)

(C) GymNASTY Holds, 20s ON, 10s OFF (5 min)

5 Rounds of

  • Hollow Body
  • Superman

(D) Find a 5 RM Sumo Deadlift (20 min)

(E) Declare a 1RM Sumo or Conventional Deadlift for end of 2014

(F) Sumo Deadlift Back Off Sets

  • 1x5 @ 90%

Then

  • 5 @ 80%
  • 5 @ 70%
  • 2x10 @ 50%

Each Set @ 80% or < followed by

  • 15 Goblet Squats
  • 15 Russian Kettlebell Swings
  • 20 Suitcase Step Ups (10 per leg)
  • 30 Double Unders

Last two sets followed by

  • 30 Stiff Legged Deficit Kettlebell Deadlifts, Standing on blocks, holding KB with thick band