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WOD - Wednesday 2021-04-14


Today we’ll introduce 1 new movement, and refresh another we haven’t seen in quite awhile. Suitcase deadlifts and single arm kettlebell swings. Both of these movements require a tremendous amount of core strength and stability (they are also great at building both), so our focus will be on solid bracing rather than overloading the weight. The deadlifts will be slow and controlled, while the swings will be paired with V-ups and planks in our metcon. We’re not making abs - we’re trying to build tree trunks.



  • Spidermans x 5 each (elbow drop + reach + hamstring)

  • Samson stretch x 30s each

  • Banded hip hinge


  • 10 Banded good mornings

  • 5 Paloff press each side

  • 10 Goat bag swings - SLOW

  • 1 lap each are suitcase carry


Suitcase Deadlifts

4x8 each

5 Rounds for max reps

1 min each movement

Single arm KB swings


Plank hold (1 rep every 2 seconds)


Up dog

Couch stretch

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