Dead lift
5 x 5
(Use the same weight for each set and use 80 percent of old five rep max)
Then 1 round of the following each minute for 10 minutes
1 squat clean (80 to 85 percent of your one rep max)
5 weighted pull ups/ strict pull ups
Post wod
4 rounds of the following with 1 minute rest between rounds
10 toes to bar
5 ring rows
15 double unders
Deads: 5x5 @ 175#
ReplyDeleteWOD: 95#, 2 rounds of purple band, 2 red band, the rest with both. Gah, no strength there this morning.
Post: 2 rounds + 5 minutes of single/double under work.
DLs @ 245#
ReplyDeleteWOD @ 155# and 15# pull ups for first 5 rds then just strict pull ups the rest of the way.
post: ~ 6min?
DLs: 125#
ReplyDeleteWOD @ 95# and blue band for 6rounds, then blue+purple for the rest.
Squat cleans felt really strong.
Deads @ 345#
ReplyDeleteMetcon @ 185#
20lb vest 1st round, dead hangs for the rest.