Tuesday, 2 November WOD

Warm-up

  • 3 Rounds
    • 0:30 Row
    • 10 KB Russian Swings
    • 5 KB Strict Press each arm
    • 5 Single Leg KB Deadlifts each leg

Strength

  • 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%
  • Try to go a little heavier than last time we did 5s, shoot for 5-10 reps here!

METCON

  • 10 rounds for time of:
    • 3 Power Cleans, 205/145 lbs
    • 9 Strict Handstand Push-ups
    • Rest 45 secs

Rest 1:1 with a partner or 45 secs in between rounds! Scaling Options: Scale to kipping HSPUs or 9 Double DB Push Presses @50/35lbs! Use a barbell weight that allows you to either do quick singles or all T&G reps, try to hold on to T&G for as long as possible today!

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