Deadlift

All Apologies

Skill/Strength: Strength
Bench Press
5 reps @ 75%
3 reps @ 85%
1 or more reps @ 95%

Deadlift
5 reps @ 75%
3 reps @ 85%
1 or more reps @ 95%

Use 90% of 1RM for calculations

WOD: Intensity
12 min AMRAP
50 Slam Balls (30/20#)
25 Burpee Box Jump Overs (24/20″)
10 Toes to Bar

Easy Fran

Skill/Strength: Strength
Deadlift for load:
#1: 5 reps @ 75%
#2: 5 reps @ 80%
#3: AMRAP @ 85%

Percentages are based on 90% of 1 RM. For example, if your deadlift is 150lb, your 1st set would be 0.9*.75 = 101.25lb.

WOD: Conditioning
21-15-9
Push Press (95/65#)
Wall Balls (20/14#)

Finish: Midline
Good Morning for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

iThruster

Skill/Strength: Strength
Deadlift
20 reps @ 60% of 1RM (unbroken)

WOD: Conditioning
With a continuously running clock complete 5 Thrusters every minute.
0:00 – 5:00 (75/55#)
5:00 – 10:00 (95/75#)
10:00 – 15:00 (115/95#)
15:00 – 20:00 (135/115#)

Continue adding 20lb. every 5 minutes for as long as you are able…


Finish: Skill

5 Rope Climbs
A. Legless
B. Rope Climb
C. Technique Work

Run For It

Skill/Strength: Strength
Deadlift
3 x 5 @ 80% of 1RM
Add 10# to 1RM before figuring %

WOD: Conditioning
5 RFT:
400m Run
2 mins Rest

Finish: Gymnastics
5 min EMOM of Muscle Ups
A. 2 Bar Muscle Ups/1 Muscle Up
B. 1 BMU/2 Jumping/Banded Muscle Up
C. 3 Pull Ups

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