Performance
WOD 1
Deadlift
1 x 15 @40%
1 x 12 @45%
1 x 8 @55%
4 x 6 @65%
Note: Do a couple of warm up sets before starting the first set. Each set wants to be performed unbroken so rest as necessary.
WOD 2
EMOM12
- 20/15 Wall Balls @9/6
- 8 BBJO @24/20
Note: Each exercise should not take any longer than 45-50s to complete so scale if necessary. Pick a weight for the wall balls that allows you to move well and doesn’t require you to break the reps into more than two sets in the later rounds.
Core
3 Rounds
30s Hollow Hold
30 Weighted Russian Twists
20 Tuck Crunches
Rest as needed between rounds.
Fitness
WOD 1
Deadlift
1 x 15
1 x 12
1 x 8
4 x 6
Note: Do a couple of warm up sets before starting the first set. Each set wants to be performed unbroken so rest as necessary.
WOD 2
EMOM12
- 20/15 Wall Balls @7/5
- 8 BBJO @24/20
Note: Each exercise should not take any longer than 45-50s to complete so scale if necessary. Pick a weight for the wall balls that allows you to move well and doesn’t require you to break the reps into more than two sets in the later rounds.
Core
3 Rounds
30s Hollow Hold
30 Weighted Russian Twists
20 Tuck Crunches
Rest as needed between rounds
Home
WOD 1
Suitcase Deadlift
7 x 15-20 (Each Side)
Note: Use an object that is relatively heavy and that you are going to feel for the last few reps.
WOD 2
EMOM12
- 20/15 Thrusters
- 8 Burpee Over Object
Core
3 Rounds
30s Hollow Hold
30 Russian Twists
20 Tuck Crunches
Rest as needed between rounds.