Strength:  Deadlift

80% @ 3 reps x 5 sets

W.O.D 14.3 AMRAP in 8 Mins of

  • 10 x Deadlifts 135/95
  • Box Jumps 24/20 x 10
  • 15 x Deadlifts 185/135
  • Box Jumps  x 15
  • 20 x Deadlifts 225/155
  • Box Jumps  x 15
  • 25 x Deadlifts 275/185
  • Box Jumps x 15
  • 30 x Deadlifts 315/205
  • Box Jumps x 15
  • 35 x Deadlifts 365/225
  • Box Jumps x 15

Masters Men 55 +

  • 20 inch Box Jumps
  • 95, 135, 185, 225, 275, 315 (M)
  • 65, 95, 115, 135, 155, 155, 185 (W)

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OLY Group:

  • 2 Position Clean (Floor, Mid thigh): 75% x 2 sets, 80% x 2 sets
  • Clean Deadlifts:  105% x 5 (5)
  • Front Squat: 75% x 5, 80% x 4 (2), 85% x 3 (2)

W.O.D  3 Rounds for time of

  • 10 x 1 Arm DB OH Walking Lunges (5 ea side) 35/26 
  • 10 x Hang Leg Raises
  • 10 x GHD Situps

 

 

 

 

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