May 28, 2019

 

a) WARM UP:

3 sets:

  • 3 inchworms
  • 5 Barbell good mornings
  • 5 single leg good mornings
  • 5 back squats
  • 5 deadlifts (round 2 + 3 increasing a bit weight)
b) SKILL/STRENGTH:

Every 90s for 10 rounds:

  • 3 deadlifts at 65-75% *(stay within this range. Dropping the bar is not allowed. Touch and go is allowed.)
c) WOD:

3 rounds:

  • 1:00 thrusters (95/65)
  • 1:00 Power Cleans (95/65)
  • 1:00 Box Jump overs (24/20)
  • 1:00 Pullups
  • 1:00 Assault bike (cals)
  • 1:00 Rest

*Goal is 300 reps

Posted in WOD