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
3 SETS
:30 Pronated Active Hang (palms up)-
:30 Rest-
:30 Supinated Active Hang (palms down)
-:30 Rest-
1:00 Mixed Grip Hold*
-1:00 Rest b/t Sets-
*One hand will be Pronated one hand will be Supinated. At the :30 mark switch hands.
(Score is Weight)
WOD
EMOM x 16 MINUTES
MIN 1 - :45 KB Goblet Reverse Lunges 55#/35#
MIN 2 - :45 Single DB Hollow Body Flutter Kicks 50#/35#
MIN 3 - :45 Single DB Front Rack Step-Ups 24"/20"*
MIN 4 - :45 Mixed Grip Hold**
*Single DB optional.
**Hold DB in Suitcase position and KB in Front Rack position. Switch sides every round.
(Score is Reps)
