Max Effort Lower
Strength
Deadlift to a 2″ negative (1RM)
Stand on a 2″ Foam Pad
WOD
“Ecto-1”
3 Round
20 KB Swings (55,35)
15 Toes to Bar
10 Front Squats (115,75)
–3min rest–
2 Round
15 KB Swings
10 Toes to Bar
5 Front Squats
–3min Rest–
1 Round
100 Dubs (x2)
**Score time minus rest. 26min time cap
20 KB Swings (55,35)
15 Toes to Bar
10 Front Squats (115,75)
–3min rest–
2 Round
15 KB Swings
10 Toes to Bar
5 Front Squats
–3min Rest–
1 Round
100 Dubs (x2)
**Score time minus rest. 26min time cap
Special Strength
Special Strength
3×15 strict reverse hypers for max weight
**Strict, you can not use the momentum of the pendulum swing to reach flexion
**Strict, you can not use the momentum of the pendulum swing to reach flexion
Abs/Core
3×30 banded ab crunches
Finisher/Recovery
4×20 hip bridges for max weight plus mico band tension
*this video shows a conventional stance, use sumo stance