Strength- Deadlift
50% x 6
60% x 4
70% x 2
80% x 2
85% x 2
90% x 2
WOD
12 minute AMRAP with a partner
2 sandbag hill sprints (45lb sandbag or 30lb medball/30lb sandbag or 20lb medball)
6 partner push-ups
12 partner sit-ups
Tag Archive: deadlift
Endurance WOD (1pt)
7 minute “Indian Run”
WOD (3pts)
3 RFT:
21 wall balls (20/14)
14 handstand push-ups
7 deadlifts (275/155)
Mobility (1pt)
Pistol archetype
1 additional point for sub 12:00 minutes as prescribed.
For time:
24 deadlifts (245/115)
24 wall balls
24 box jumps
24 ring dips
24 box jumps
24 wall balls
24 cleans (135/65)
Strength
Deadlift 5-5-5-5-5 rep
Mobility
Deadlift/Pulling Prep
Endurance
Short Interval | Run | 100m sprint, rest 60 sec; repeat until form/pace deteriorates
Long Interval | Run | 800m, rest 90 sec; repeat until form/pace deteriorates
Time Trial| Run | 2k for time
Gymnastics
Every minute on the minute for 10 minutes:
-5 weighted pull-ups or chin-ups
Choose one weight to use the whole EMOM
As many rounds as possible in 10 minutes of:
5 push press (115/65)
10 deadlift (115/65)
15 squats