Strength
Deadlift
1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)
WOD
AMRAP x 17 MINUTES
7/7 Back Rack Reverse Lunges 135#/95#
10 Box Jumps w/ Step-Down 30"/24"
20 Plate Ground to Overhead 45#/35#
:30 Plate Gun Hold
(Score is Rounds + Reps)
Strength
Deadlift
Build to a Heavy 1-Rep Deadlift
Week 1 of 9, Testing. Remember Your Weight...we will use it in the coming weeks.
(Score is Weight)
WOD
ON A 15:00 RUNNING CLOCK...
5 SETS
3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)
6 Box Jumps 30"/24"
-Rest 0:30 b/t Sets-
Then...
AMRAP in Time Remaining of...
15 Plate Ground to Overhead 45#/25#
15 Plate Hollow Body Flutter Kicks*
*L + R = 1 Rep
(Score is Rounds + Reps)
Cool Down
FOR RECOVERY
1:00 Alt. Knee Drop Rotations
1:00 Elbow to Instep (R)
1:00 Elbow to Instep (L)
1:00 Downward Dog to Cobra
(No Measure)
WOD
3 SETS FOR QUALITY
1000/800m Row
5/5 KB or DB Turkish Get-Ups (Athlete Choice, Heavy)
20/20 Single Arm KB or DB Hollow Body Flutter Kicks
25 Plate Ground to Overhead 45#/35#
-Rest 2:00 b/t Sets-
(No Measure)
WOD
In Teams of 2, For Time:
200m Plate Run (Athlete Choice together. Athletes pass plate back and forth)
75 Plate Ground to Overhead
75 Plate Walking Lunges*
200m Plate Run (Athletes pass plate back and forth)
75 Plate Step-Ups 24"/20"
75 Plate Walking Lunges
75 Plate Ground to Overhead
200m Plate Run (Athletes pass plate back and forth)
*Hold Plate in Bear Hug for Lunges
**Runs are done together. Inside work can be broken up between athletes. Only one athlete working at a time inside.
