WOD

METCON

STRENGTH
RDL
4×6, across
 
FOR ROUNDS
AMRAP 15
30 Double Unders
15 Eye-Height KB Swings
30 Double Unders
15 KB Step Ups, 20″
Weight: 50/35

MASTERS

STRENGTH
RDL
4×6, across
 
FOR ROUNDS
AMRAP 15
10 Attempts
15 Eye-Height KB Swings
10 Attempts
15 KB Step Ups, 20″
Weight: 35/20

MOVE

STRENGTH
RDL
4×6, across
 
FOR ROUNDS
AMRAP 15
45 Single Unders
15 Eye-Height KB Swings
45 Single Unders
15 KB Step Ups, 20″
Weight: 25/15

WOD GUIDANCE & GOALS
HEAVY DAY! The Romanian deadlift targets the glutes and hamstrings, and takes your quads out of the movement. The weight will start in the standing position. Unlock your knees and send your hips to the wall behind you without bending them more. This will put a tremendous demand on your midline and posterior. Stop the bar just before the plates hit the ground, and stand back up by squeezing your butt toward the bar. Coaches will help you build to a 7.5-8/10 effort which you’ll hold for all four sets. Record your weight.

Then for a little cardio, spend about :30 on the double unders, followed by fifteen HEAVY eye-height KB Swings. Throughout the workout, try to keep these unbroken. Follow the kb swings with another set of dubs, and then use the kb to do weighted step ups. You can hold the kb like a suitcase or on your shoulder, it’s up to you! Target 4+ rounds.

Post Weight + Rounds to Comments. Compare Scores HERE.