Tuesday, 12 October WOD

Warm-up

  • 2:00 Bike or Row
  • 2 Rounds:
    • 10 Squat Jumps
    • 10 Single Leg Deadlifts (w/barbell)(each leg)
    • 10 Back Extensions (w/barbell)
    • 10 Hang Muscle Clean (w/barbell)

Strength

  • Deadlift 3-3-ME
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.
    • Set 1: 70%
    • Set 2: 80%
    • Set 3: 90%
    • Wendler program sets basing your percentages off 90% of 1RM and NOT 100%.
    • Max Reps should be anywhere between 3 and 9 reps!

METCON: PARTNER WOD

  • For time:
    • 100/80 Row Calories
    • Farmers Carry, 50 lbs each hand, 150 ft
    • 50 Power Cleans, 185/125 lbs
    • Farmers Carry, 50 lbs each hand, 150 ft
    • 100/80 Row Calories

Time Cap: 35 mins

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s