Strength
Deadlift*
1x5 @ 65%
1x5 @ 70%
3x5 @ 75%
*Base percentages off 5-Rep Heavy.
WOD
AMRAP x 13 MINUTES
3 Deadlifts 275#/185#
10 Up-Downs
10 KB Goblet Reverse Lunge 55#/35#
100m Run*
(Score is Rounds + Reps)
*Run counts as 1 rep
Strength
Deadlift*
3x5 @ 50% (3111)
2x5 @ 60% (1111)
*Base percentages off 5-Rep Heavy.
WOD
"THE INFERNO"
FOR TIME
100 Double Unders
35 Air Squats
30 Deadlifts 165#/115#
75 Double Unders
35 Air Squats
20 Deadlifts 185#/125#
50 Double Unders
35 Air Squats
10 Deadlifts 225#/155#
-15:00 Time Cap-
Strength
Deadlift
Build to a 5-Rep Heavy Deadlift
WOD
6 SETS For Time
10 Deadlifts 225#/155#
20 Sit-Ups
-Rest 1:00 b/t Sets-
WOD
Athletes Choose 1 From Each Section:
Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat
Gymnastics
Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups
Conditioning
1 Minute Bike Calories
500 Meter Row
