WODs

"Ghost in the Machine"

Context: Competition

Dynamic Warm Up Option: 2 sets of: suitcase or oh carry (10-20m) + 10 goblet squats + 10 push ups + 10 sit up. Then 5 inch worms and 3 Crab Bridges.

Skill Practice Warm Up: Spend 10 minutes working up to a challenging deadlift (80-90%) or perform 5 reps on the minute for 5 minutes (50-60%)

Metabolic Conditioning: “Ghost in the Machine”

6 rounds, 1 min per station, of:

Row (calories)

Deadlift/Power Clean/Front Squat (Health: 45#/65#, Athletic: 65#/95#, Performance: 95#/135#)

Double Under

Rest 1 min

Scaling Guide: Men: 350-700 reps, about 150 reps per round. Women: 250-600 reps, about 120 reps per round.

Coaching Tips: Round 1 includes deadlift; round 2 includes power cleans; round 3 includes front squats. Rounds 4-6 are the same as 1-3. Make sure you get set up on the rower during the rest interval each round.

Optional ‘Cash Out’ or Hypertrophy: 3 sets of 8-10 wide grip strict pull ups in a super set with 15 glute bridges