Performance
WOD
Deadlift
1 x 15 @40%
1 x 12 @45%
1 x 8 @55%
1 x 5 @65%
2 x 5 @70%
Note: Make sure you rest at least 1 minute between sets. At these percentages each set should be performed unbroken.
WOD 2
50 – 40 – 30 – 20 – 10
Cals
DU
*10 HPC after each round @62.5/45
20 Minute Time Cap
Notes: The focus here is barbell cycling moderately heavy weight under fatigue. Use a weight that you can cycle for 8-10 reps when fresh.
Fitness
WOD
Deadlift
1 x 15 @40%
1 x 12 @45%
1 x 8 @55%
1 x 5 @65%
2 x 5 @70%
Note: Make sure you rest at least 1 minute between sets. At these percentages each set should be performed unbroken.
WOD 2
50 – 40 – 30 – 20 – 10
Cals
SU
*10 HPC after each round @45/32.5
20 Minute Time Cap
Notes: The focus here is barbell cycling moderately heavy weight under fatigue. Use a weight that you can cycle for 8-10 reps when fresh.
Home
WOD
50 – 40 –30 – 20 – 10
Cals
DU/SU/Jumping Jacks
*Perform 10 hang power cleans after each round.