Tuesday, 19 October WOD

Warm-up

  • 200m Run Into 2 Rounds
    • 5 Burpees
    • 10 Tempo Air Squats
    • 15 Light Kb or DB good mornings
    • 0:30 Hollow Rock Hold
    • Into 200m Run

Strength

  • Deadlift 5-3-ME
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.
  • Set 1: 75% of 90%
  • Set 2: 85% of 90%
  • Set 3: 95% of 90%
  • Keeping up the wendler program so base these percentages OFF 90% of your max!
  • So for example it would be 95% of 90% for the max effort set!

METCON

  • 4 rounds for time of:
    • Run, 400 m
    • 15 Burpee-to-Touches
    • 7 Squat Cleans, 155/105 lbs

Burpee-to-Touches- If you can touch to a 6” target from max reach Scaling Options: Scale the weight to quick singles it should be a moderate/relatively light weight. Time Cap: 25 mins

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