Strength
Deficit Deadlift 3x8
3 sets
8 Deficit Deadlifts (60-70% of 1RM Deadlift), approx 2in deficit
- Complete a set every 2:00-
- The Lunge accessory work should be started 2 min after the last set
WOD
"Joy"
10 Rounds For Time:
10 GHDs (Scale V-Ups)
3 Wall Walks
*20:00 Time Cap
Strength
Deadlift 3x3
3 sets x 3 Deadlift (85-90%)
-Complete a set every 2:45-
WOD
"Happy Gilmore"
9:00 AMRAP
Round 1: 3 Power Cleans 155#/105# + 1 Wall Walk
Round 2: 3 Power Cleans 155#/105# + 2 Wall Walks
Round 3: 3 Power Cleans 155#/105# + 3 Wall Walks
Round 4: 6 Power Cleans 155#/105# + 4 Wall Walks
Round 5: 6 Power Cleans 155#/105# + 5 Wall Walks
Round 6: 6 Power Cleans 155#/105# + 6 Wall Walks
Round 7: 9 Power Cleans 155#/105# + 7 Wall Walks
** The workout continues increasing in this manner until the time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.
Strength
6 sets x 2 Back Squats (75%)
-Complete a set every 1:30-
WOD
"The Price is Right"
2 sets For Time:
3 Rounds
15 Wall Balls 20#/14#
9 Pull Ups
3 Wall Walks
-rest 3:00 between sets
*20:00 Time Cap
Accessory
"Strict Handstand Push-ups: Week 3"
10 minute EMOM
Odd Minute:
Freedom: 20 Handstand Shoulder Taps [right/left = 2 taps] - belly to wall
Independence: 16 Box Handstand Shoulder Taps [right/left = 2 taps]
Liberty: 20 High Plank Shoulder Taps [right/left = 2 taps]
Even Minute:
Freedom: 30 Seconds Max Effort Ring Push Ups [belly parallel to the ground]
Independence: 30 Seconds Max Effort Ring Push Ups [with rings walked forward, to be at an incline]
Liberty: 30 seconds Max Effort Elevated Push Ups [Elevate hands to a box/bench ]
WOD
"Enchilada"
3 Rounds For Time:
100 Double Unders
30 V-Ups
5 Wall Walks
