Coaches Notes
Performance and Fitness
WOD 1
Building on our T&G Deadlifts, make sure you slightly increase the weight on the bar (2.5-5kg) from last week and aim for the same movement standards. Controlled on the ascent and descent with no bounce from the floor. For the bench press choose a dumbbell weight which would be a 15-rep max.
WOD 2
Setting a running clock for 17 minutes, this workout is scored in two parts. First, for the time that you finish Part A and secondly the weight of your 3RM Thruster. The faster you complete Part A, the more time you will have to rest before Part B. When choosing a weight for the back squats don’t go too light, this should be a 10 – 12 rep max if you were performing them fresh.
Performance
WOD 1
EMOM15
Minute 1: 10 T&G Deadlifts
Minute 2: 15 DB Bench Press
Minute 3: Rest
WOD 2
Part A.
In a 12-minute window complete…
33 – 22 – 11
Back Squats @62.5/45
Bar Facing Burpee
Part B.
In a 5-minute window establish a 3RM Thruster
Fitness
WOD 1
EMOM15
Minute 1: 10 T&G Deadlifts
Minute 2: 15 DB Bench Press
Minute 3: Rest
WOD 2
Part A.
In a 12-minute window complete…
33 – 22 – 11
Back Squats @52.5/37.5
Bar Facing Burpee
Part B.
In a 5-minute window establish a 3RM Thruster
HOME WOD
EMOM 20
Death by Thruster
Min 1: 1 Thruster
Min 2: 2 Thrusters
Min 3: 3 Thrusters…
Keep adding 1 rep after each round.