Category Archives: Uncategorized

Deadlift

10-8-6

*Start at around 65-70% of your best deadlift and increase gradually each set. Touch and go reps are ok.

**15 KB squats after each set

 

then

 

With a buddy:

8 RFT:

Bike 25 cals

Deadlift hold at top 225/155

Partner A can only bike while partner B is holding the top of a deadlift at full extension. If partner B, sets the weight down, partner A has to rest. Complete a full round before switching. Scale the weight as needed.

Strict press

10-8-6

(Start with a weight that feels like about 70% and increase each set.)

*10 Dips after each set

 

then

 

5 rounds for completion:

100 ft Farmers carry R

100 ft Farmers carry L

100 ft Reverse sled drag

7 Buddy tire flips

10 DB Strict presses

 

 

 

WOD:

10×2@~70-75%

High hang clean (from power position)

*Keep the weight light and work on perfecting your positions as well as speed under the bar.

 

then

 

10 minute AMRAP:

10 Burpee Box jumps

10 DB hang snatches each arm 50/30

WOD:

-Find a 1 RM weighted pistol

*perform this weight with each leg.  If you don’t have a pistol, perform max reps of goblet squats with a kettlebell heavy enough in weight to challenge you.

 

Max reps pull-ups (any variation)

*If you did pull ups yesterday, do HSPU today…I apologize for making a typo!  I did some burpees for it.

 

For time:

2 k Row