Thursday 10/03/2024
/Strength
6 sets x 2 Deadlifts (75%)
-Complete a set every 1:30-
WOD
"Are you smarter than a 5th Grader?"
For Time:
21-18-15-12-9-6
Front Rack Lunge 95#/65#
Toes to Bar
*20:00 Time Cap
Strength
6 sets x 2 Deadlifts (75%)
-Complete a set every 1:30-
WOD
"Are you smarter than a 5th Grader?"
For Time:
21-18-15-12-9-6
Front Rack Lunge 95#/65#
Toes to Bar
*20:00 Time Cap
WOD
"Midline Climb"
For Time:
30 Deadlifts 185#/125#
2 Rope Climbs (Scale 6 Strict Pull Ups)
30/24 Calorie Row
2 Rope Climbs (Scale 6 Strict Pull Ups)
30 GHD Sit-ups (Scale V-Ups)
2 Rope Climbs (Scale 6 Strict Pull Ups)
30 GHD Sit-ups (Scale V-Ups)
2 Rope Climbs (Scale 6 Strict Pull Ups)
30/24 Calorie Row
2 Rope Climbs (Scale 6 Strict Pull Ups)
30 Deadlifts 185#/125#
Strength
Power Clean:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
WOD
"Fun Dip"
For Time:
30 Pull Ups
3 Rounds of DT 155#/105#
20 Pull Ups
2 Rounds of DT 155#/105#
10 Pull Ups
1 Round of DT 155#/105#
One round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead
Strength
Bench Press
5 sets of 5 Bench Press @75% of Heavy Single (Week 1)
* Complete a set on the 2 min for 10 minutes.
WOD
"Cinnamon Raisin Bagel"
15:00 AMRAP
10x50ft Shuttle Runs
5 Wall Walks
10x50ft Shuttle Runs
15 Deadlifts 185#/125#