Performance
WOD 1
EMOM20
Minute 1: 10 T&G Deadlifts
Minute 2: 15 DB Z-Press
Minute 3: 15 Standing Horizontal Plate Press
Minute 4: 30s Hollow Hold
Notes
DL – Use a moderately heavy weight, focus on perfect technique and controlled cycling.
There should be NO bouncing the bar from the floor.
For the pushing movements choose a weight that is going to challenge you for 15 reps.
It’s ok if the reps are broken into 2 sets in the later rounds.
WOD 2
AMRAP12
50 DU
1 Cluster @60/40
*Increase the bar weight by 2.5KG each round
Notes
The only thing we are scoring here is the weight of the final cluster.
You can’t start the workout with the bar any heavier than the stated weight and you can only increase by 2.5kg each round.
You only get one attempt at a lift per round, so if you fail the rep you must perform another set of DU/SU before you try again.
Fitness
WOD 1
EMOM20
A: 10 T&G Deadlifts
B: 15 DB Z-Press
C: 15 Standing Horizontal Plate Press
D: 30s Hollow Hold
Notes
DL – Use a moderately heavy weight, focus on perfect technique and controlled cycling.
There should be NO bouncing the bar from the floor.
For the pushing movements choose a weight that is going to challenge you for 15 reps.
It’s ok if the reps are broken into 2 sets in the later rounds.
WOD 2
AMRAP12
50 SU
1 Cluster @35/25
*Increase the bar weight by 2.5KG each round
Notes
The only thing we are scoring here is the weight of the final cluster.
You can’t start the workout with the bar any heavier than the stated weight and you can only increase by 2.5kg each round.
You only get one attempt at a lift per round, so if you fail the rep you must perform another set of DU/SU before you try again.
HOME WOD
Max DU/SU
5 Rounds
E4MO4M 20
20 Toes to DB
20 OH Lunges
*Start with Toes to DB and Oh Lunges