7 Rounds

14 Single Leg Alt. Deadlifts
7 x 3 point heel taps

* Every 90 sec. perform 3 Candlestick to Handstand Hold

Scoring

Time to complete the workout

Scaling

Single leg deadlift: Use support by holding onto something

Heel taps: Bend the knees as needed. Then scale to hands elevated for more support.

Candlesticks into handstand: See scalings in the video for the candlestick, and for the handstand, either walk up the wall, or perform a 5 sec. pike or plank hold per rep.

WOD Goal

For this workout today, you will experience a more strength endurance style workout, focusing on the posterior chain and midline. While these movements can be performed relatively quickly, you don’t illicit the same type of metabolic requirement as the other loaded workouts.

If you have something to hold for the SL deadlifts, do that.

For the 3 point heel tap. Tap your heels over two objects one direction, then back over the two objects in the other direction. That = one rep.

For the candlestick to handstand, hold the handstand for 3 sec on each rep.

Worry less about speed and more about quality of movement. Intensity should be a side effect today. If done for quality, you will start to feel the intensity regardless. If these movements are done sloppy, you will not get a good workout in. You should also take around 12-15 minutes to finish. Some on the faster side of that.

7 Rounds

7 DB Hang Squat Clean (50/35 lb.)
7 DB Slams (50/35 lb.)

* Every 90 sec. perform 3 Woman-maker

Scoring

Time to complete the workout

Scaling

Db slam: Reduce the load, or if that isn’t possible, perform a russian KB/DB swing instead.

Woman-makers: Use a single DB instead. Switch arms every round.

WOD Goal

For our Saturday we have a workout that utilises a barbell and dumbbells (no surprises for the PL folk!). There is a twist in that every 90 seconds you need to perform 3 woman-makers. We are backing up a second squat day from yesterday into today, so watch out for some lower body fatigue if you worked out yesterday.

The loading for both movements are set to moderate and the time intention is set to medium long, so expect to be working out for around 15 minutes.

For PL, the DB hang squat cleans are done with two dumbbells, while the slams are done with one.

The workout starts with 3 woman-makers/candlestick into handstand.

3 woman-makers take roughly 6 seconds to perform one rep. So, about 15 seconds per set. If you maintain a consistent pace across the workout, for the very fit, you could most likely perform one round every 90 seconds and finish the workout around 11 minutes. For others, you will find it really hard to keep up with this pace and will end up taking a little longer, around 15 minutes to complete. The squat cleans will end up being the bottle neck for most people, but 7 reps should be just enough for you to scrape through unbroken without needing to rest.

Scoring

Time to complete the workout

Scaling

Db slam: Reduce the load, or if that isn’t possible, perform a russian KB/DB swing instead.

Woman-makers: Use a single DB instead. Switch arms every round.

Hang squat clean: reduce the load as needed.

WOD Goal

For our Saturday we have a workout that utilises a barbell and dumbbells (no surprises for the PL folk!). There is a twist in that every 90 seconds you need to perform 3 woman-makers. We are backing up a second squat day from yesterday into today, so watch out for some lower body fatigue if you worked out yesterday.

The loading for both movements are set to moderate and the time intention is set to medium long, so expect to be working out for around 15 minutes.

For PL, the DB hang squat cleans are done with two dumbbells, while the slams are done with one.

The workout starts with 3 woman-makers/candlestick into handstand.

3 woman-makers take roughly 6 seconds to perform one rep. So, about 15 seconds per set. If you maintain a consistent pace across the workout, for the very fit, you could most likely perform one round every 90 seconds and finish the workout around 11 minutes. For others, you will find it really hard to keep up with this pace and will end up taking a little longer, around 15 minutes to complete. The squat cleans will end up being the bottle neck for most people, but 7 reps should be just enough for you to scrape through unbroken without needing to rest.

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.