Wod

! Dead Stop Deadlifts – reset after every rep

! focus on good form

! controlled way down

! use your legs, push the floor away & keep back straight

! be smart aboutthe Wall Ball splits – save your shoulders

! perform complex unbroken

! hang = above knees

! stay snappy and focus on a fast turnover

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! try to go for no misses on the Squats

! consistent pace

| start out with one minute of max Toes to Bar – don‘t hold back here, go hard

| choose a number you can hold consistent over all 15 sets

| pre-fatigue work

| no misses

| hang = above the knees, low hang = under the knees

| focus on vertical extension and pull elbows up

| vertical dip & drive on the Jerk

| choose Push or Split Jerk

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| 1 Shuttle Run = 8m In & Out, both feet behind the line and one hand touch the ground

| flow: 1 Shuttle Run – 1 round – 2 Shuttle Run – 1 round – …

| build to a heavy daily 5 rep max

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| use 60% of todays 5 rep max

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| complete one full round and then switch

| try to keep the Wall Balls unbroken

| try to relax on the Double Unders

| build in weight over the sets

| make sure to stick to the 3s negative

| keep your core engaged and stay hollow

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| be smart on the Cleans

| try to control your pulse on the Run

| choose a number of reps and stay consistent over all rounds

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| it don’t look like, but this is a sprint workout

| go for the Open Standard at the Burpee Pull Ups

| build in weight on the rounds

| focus on perfect form

| make it burn

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| you should get at least 45 – 60s of rest per round

| stay upright as possible and keep elbows high

| breathe into your belly & brace your core

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| make a game plan for the Pull Ups, split them early

| choose a number and stay consistent over all rounds

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| as always – adjust reps as needed

| you can do walking Lunges or on the spot