Monday, 4 October WOD


  • 500m Ski or Row
  • 10 KB/DB Goodmornings
  • 15 Air Squats
  • 10 PVC Shoulder Rolls
  • 15 Kip Swings
  • Empty BB warm Up:
    • 7 Hang Deadlifts (Above knee)
    • 7 Low Hang Deadlifts (below knee)
    • 7 Deadlifts


  • Deadlift 5-5-ME
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.

Set 1: 65% of 90% Set 2: 75% of 90% Set 3: 85% of 90%

We will be using some Wendler deadlift methodologies for some weeks, all these percentages are based on 90% of your 1RM so basically pretend like your 1RM is 90% of your actual one.

Rest as needed bt sets, shoot for 5-15 reps on the max effort set.


  • Every 1 min for 21 mins, alternating between:
    • 10/8 Row Calories or 200m Run
    • 21 Air Squats
    • 7 Muscle-ups

Challenging EMOM today, shoot for an unbroken set of muscle ups. Scale reps accordingly to get at least 15+ seconds of rest, the first 4 rounds should feel under control, it will get hard after that! Scaling Options: Pick a set of MUs that you can do unbroken, you can do bar mus if you want. Sub for MUs is a good set of TTB today, anywhere between 10-15 or something you can hold on to! Scale the bike cals if needed to 45 seconds of work. If you don’t have a bike sub 200m Run today!


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