Today’s WOD Wednesday, Sept 3 · Operational Strength

Today’s WOD Wednesday, Sept 3

Today’s WOD (Wednesday, Sept 3 – Powerlifting Week 8 | Deadlift Focus):

🧘 Mobility Primer (5 min):

•10 PVC Good Mornings

•10 Glute Bridges w/ 2-sec Hold

•10 Banded Hamstring Sweeps

•30 sec/side Pigeon Stretch

•10 Cat-Cow Reps

💪 Bodybuilding – Glute & Hamstring Builder:

•Barbell Hip Thrusts 4x10

•Seated Hamstring Curls 4x15

•DB Walking Lunges 3x20 steps

•Standing Calf Raises 4x20

•Cable Abs 3x20

🔥 CrossFit – “Pull Power”

For Time – 4 Rounds:

•6 Deadlifts (225/155 lb)

•8 Box Jump Overs (24/20”)

•12 Sit-Ups

•200m Run

🏋️ Strength – Deadlift Progression:

•Deadlift Top Single: 1x1 @ 90%

•Back-Offs: 3x3 @ 80%

•Block Pulls (just below knee) 3x2 @ 85–88%

•DB RDLs 3x12

•Hanging Leg Raises 3x15

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