WOD:

Every 2:00 for 20:00(10 sets)
Deadlift
5-5-3-3-1-1-1-1-1-1

Accessory work:
100 Banded good mornings

*No Barbell Variation*
Use any weighted objects than you can pick up off the floor (DB’s, KB’s, laundry basket, etc.) *depending on the loading, also think about adding extra resistance in the form of pause work, tempos, extra reps, or bands if available

*No Band Variation*
Sub with good mornings using any object (PVC pipe, broomstick, light DB, etc.)

*POWER HOUR*

FOR TIME/LOAD
10-8-6-4-2
Squat clean ladder (AHAP)
*Each round starts with 50 double unders + 10 toes to bar*
*Score will be time AND total weight moved across all 30 reps*

*No Barbell Variation*
Use any weighted object that you can perform a squat clean with (DB’s, KB’s, med ball, sand bag, etc.)

*No Jump Rope Variation*
Sub with equal number penguin jumps, jumping jacks, mountain climbers, etc.

*No Pullup Bar Variation*
Perform v-ups or weighted situps in place of toes to bar

 

Lisa O. making farmers carries work!