Warm Up
30 seconds work / 10 seconds rest / 2 rounds
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Banded Good Mornings
Deadlift Demo / Practice / Form Checks
Strength
Deadlift
Every 2 minute on the minute x 6 rounds
Deadlift x 3 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.
WOD
4 Rounds for Time
COMPETITIVE
20/15 Cal Row
12 Double KB Hang Clean and Jerks (35/25)
PERFORMANCE
20/15 Cal Row
12 Double KB Hang Clean and Jerks (25/15)
LIFESTYLE
20/15 Cal Row
12 Double KB Hang Clean and Jerks (15/10)
* Each time the DB’s are dropped during the 2 minutes, do 3 burpees.
Deadlift up to 215lbs x 2
WOD Competitive
Row and 26lbs KB
Time 9:52
Those KBs are hard, all banged up lol …good workout. Great job 6am!
Great job using those heavy KB! Looked challenging and time consuming!
Thanks! The struggle was real haha
RX + !
Always an inspiration! ❤️
(You fell for my trap when I offered you the kettle bells!! 🤣)
Great job STRONG MARIA!! 💪🏽
WOD Competitive
25lbs dumbbells
11 cal bike
You were fast!!
5lb deadlift PR at 195lbs about five minutes after I said that I wasn’t going for a PR 😁
WOD – Competitive
(25lb DBs, 15 cal row)
9:36
Great job Cara! It’s like when I tell myself I’m going to take it easy before the workout 😆 who are we kidding?
Hahah I know, I even had the 20’s out for the WOD because I told myself I’d be chill 🤣
Who are we kidding is right
PR’s are the best! Great work!!!
Deadlifts 6×3 reps @ 205lbs
WOD competitive with 25lbs dumbbells:
8:09