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2/2 WOD

Dumbbell Romanian Deadlift


4x10



Then



Snatch Balance + Overhead Squat


1x(1+4) - Light


1x(1+3) - Moderate


1x(1+3) - Moderate to heavy


2x(1+3) - Moderate to heavy


1x(1x3) - Light



AMRAP - 3 Minutes


20 Deadlifts


20 Hang Power Cleans


20 Shoulder to Overhead


Max Front Squats with remaining time



All Barbells (95/65) or (75/45)

 
 
 

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Thursday 11/6/25

— Foundation: Mobility + PVC OH Squats Warm-Up 200m easy run or 2 minutes bike 2 rounds: 10 air squats 10 PVC pass-throughs 10 scapular shrugs (standing, arms overhead) 10 ankle rocks Skill / Prep 10

 
 
 
Wednesday 11/5/25

WEDNESDAY — 3RM Push Press Day 💥🏋️‍♀️ Warm-Up (10 min) 10 Banded Pass-Throughs 10 banded face pulls 10 jumping jacks 10 arm circles 10 push-ups Then: 2x5 Push Press Barbell Only -focus on bar speed

 
 
 
Tuesday 11/4/25

TUESDAY — 3RM Sumo Deadlift Day ⚡️🦵 Warm-Up (10 min) 10 Banded Good Mornings 10 Hip Circles & Kick Backs (5/side) 10 Walking Lunges 4 Inchworm Then: 2x5 Sumo Deadlift - Barbell Only -Focus on bracing

 
 
 

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