Thursday, 9 December WOD

Warm-up

  • 1:30 Row –then– 3 Rounds
    • 5 Inch Worms + 1 Push Up
    • 10 Single Leg KB Deadlifts (5 per leg)
    • 5 Inverted Rows or 5 Scap Pull Ups

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%

METCON

  • Complete as many rounds as possible in 12 mins of:
    • 1 Deadlifts, 275/185 lbs
    • 1 Burpees
    • 1 Rope Climb
    • 2 Deadlifts, 275/185 lbs
    • 2 Burpees
    • 1 Rope Climb
    • 3 Deadlifts, 275/185 lbs
    • 3 Burpees
    • 1 Rope Climb
    • … Continue adding 1 Deadlift and Burpee reps each round until time expires.

Scaling Options: Use a moderate weight for the deadlift. You should be able to keep it unbroken for at least 5 reps. For the rope climb you could sub a seated rope pull up, pulling yourself up until standing or 3 strict pull ups. Use a band if needed or sub inverted rows.

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