5. Oktober 2026

Warm up:

9 x 20 sec on / 10 sec off:

Tucked hollow hold

Alt. Single leg good mornings

Push-up to down dog

Deadlift warm up:

With an empty barbell:

5 Jefferson curls

10 Good morning

10 Stiff leg DL

10 Deadlift, pause 3 sec above the knee

10 Deadlifts

Strength:

Deadlift

1. Build to today's heavy 3.

2. 3 x 3 @ 80-90% of 1, go every 2:30 min.

WOD prep:

5 Box step-ups

5 Box jumps

With an empty barbell:

5 Bradford press

5 Push press

5 Power jerks

At workout weight:

3 STOH

6 Deadlifts

6 Box jumps

WOD:

"Open 13.2"

10 min AMRAP:

5 STOH 50/35kg

10 Deadlifts 50/35kg

15 Box jumps 24/20in