WODs

"Castle Rock"

Context: Practice – Keeping the back flat (on DLs, db g2o, and shuttle runs with a line touch)

Skill Practice Warm Up: Spend 8 minutes practicing kipping technique focusing on pull ups and bar muscle-ups

Strength: 7 x 1 Deficit Deadlift (7 sets of 1 rep, same weight for each set, at 80-90% of max deadlift)

Super Set: 7 x 2 weighted strict pull-up (or progression)

Metabolic Conditioning: “Castle Rock“

For time

12-10-8-6-4-2

Dumbbell ground to overhead -two dumbbells- (Health:15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

Between every set of dumbbells:

20′ out, 20′ back lateral shuffle, 3 round trips, touch hand past line each 20′

Scaling Guide: 5 – 10 minutes, you should be done with the first two rounds in 3-4 min.

Coaching Tips: You must maintain a flat back on the dumbbell ground to overhead when touching the ground. Only one ‘head’ of each dumbbell has to touch the ground each rep (not all four points). A two handed ‘snatch’ style can be utilized (wide feet, touching between the feet), but only if the back is kept flat. Other people may want to do a more conventional clean and jerk style with the dumbbells outside of the feet. Both are acceptable. For the shuffle, face one wall and ‘shuffle’ sideways to the line, then touch one hand past the line. Don’t get lazy on the shuffles, especially on the later rounds. You will lose intensity if you don’t push the pace on these for the last few rounds. Hustle between the transitions because there is so many for such a short workout.

Optional ‘Cash Out’ or Hypertrophy: 10kb swings, 15 wall ball, 5 min OR 3 sets of 12 db curls in a superset with 15 loaded glute bridges

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