Performance
WOD 1
Deadlift
1 x 15 @45%
1 x 10 @55%
1 x 8 @65%
1 x 6 @70%
3 x 5 @80%
WOD 2
EMOM15
- 8 Bench Press
- 12 Strict Pull Ups
- 30s Hollow Hold
Note: Weight for the bench press should be heavy but allow you to perform 8 reps unbroken. If you haven’t got a bench then do dumbbell floor press instead.
Extra Work (If time)
5 Rounds
200m Row/Erg
30 DU
Fitness
WOD 1
Deadlift
1 x 15 @45%
1 x 10 @55%
1 x 8 @65%
1 x 6 @70%
3 x 5 @80%
WOD 2
EMOM15
- 8 Bench Press
- 12 Strict Banded Pull Ups/Ring Rows
- 30s Hollow Hold
Note: Weight for the bench press should be heavy but allow you to perform 8 reps unbroken. If you haven’t got a bench then do dumbbell floor press instead.
Extra Work (If time)
5 Rounds
200m Row/Erg
30 DU
Home
WOD
EMOM15
- 12 Push Ups
- 12 Renegade Rows/24 Plank Shoulder Taps
- 30s Hollow Hold
WOD 2
5 Rounds
20 American Kettlebell Swings
30 DU/SU/Jumping Jacks
Note: If you don’t have a kettlebell or dumbbell for the swings then use an odd object