Strength
Deadlift 5x5
5 sets x 5 Deadlifts (80%)
-Complete a set every 2:15-
WOD
4 Sets: (1 set every 5 minutes)
10 Handstand Push Ups (Masters Rx - 5 Wall Walks)
10 Right Arm Hang Dumbbell Snatch 50#/35# (Masters Rx - 35#/25#)
25ft Right Arm Overhead Dumbbell Walking Lunge 50#/35# (Masters Rx - 35#/25#)
10 Left Arm Hang Dumbbell Snatch 50#/35# (Masters Rx - 35#/25#)
25ft Left Arm Overhead Dumbbell Walking Lunge 50#/35# (Masters Rx - 35#/25#)
*Score is slowest set
WOD
"Push Pull 2.0"
For Time:
45 Push-Ups
30/24 Calorie Row
30 Handstand Push Ups
30/24 Calorie Row
15 Strict Handstand Push Ups
Accessory
"Mayhem Mini-Pump – Back and Biceps"
3 Rounds
10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
10 Seated Straight Bar Row @ moderate weight – maintain quality RPE 7
10 DB Spider Curls @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-
WOD
“Lazar is the best”
3 Rounds For Time
30/24 Calorie Row
10 Bar Muscle Ups
-Rest 3:00-
3 Rounds:
30/24 Calorie Row
15 Strict Handstand Push Ups
-Rest 3:00-
3 Rounds
10 Bar Muscle Ups
15 Strict Handstand Push Ups
Strength
Deadlift for load:
#1: 10 reps @ 60%
#2: 3 reps @ 70%
#3: 3 reps @ 80%
#4: 3 reps @ 90%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
Example: Your heavy single in the Deadlift is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.
WOD
"Sorry"
For Time:
3-6-9-12-15-12-9-6-3
Handstand Push Ups
Sumo Deadlift High Pull 95#/65#
V-Ups
