Strength
Deadlift*
1x5 @ 75%
1x5 @ 80%
3x5 @ 85%
*Base percentages off 5-Rep Heavy.
WOD
AMRAP x 5 MINUTES
10 Deadlifts 135#/95#
10 Ring Rows
-Rest 1:30-
AMRAP x 4 MINUTES
8 Deadlifts 185#/125#
8 Pull-Ups
-Rest 1:30-
AMRAP x 3 MINUTES
6 Deadlift 225#/155#
6 Chest to Bar Pull-Ups
(Score is Reps)
Skill
3 SETS
Max Pull-Ups*
-Rest as Needed b/t Sets-
*End set before grip or mechanics fail.
(Score is Reps)
WOD
AMRAP x 5 MINUTES
5 Strict Pull-Ups
7 Hand Release Push-Ups
-Rest 2:00-
AMRAP x 5 MINUTES
Max Cal Bike
-Rest 2:00-
AMRAP x 5 MINUTES
5 Pull-Ups*
7 Hand Release Push-Ups
*Chest to Bar optional.
(Score is Rounds + Reps)
WOD
In Teams of 2
AMRAP in 25:00
200 Meter Row
15 DB Floor Press 50#/35#
10 Pull-Ups
*Athletes break up work however they see fit.
