Wednesday February 3rd WOD

Warm up:  4 minutes coach-led BW drills followed by:

-KB DL and farmers carry

-Sprints

 

Strength couplet:  Deadlift and Bench

 

Deadlift

-3 at 70%

-3 at 80%

-3+ at 90%

Bench

-5 at 65%

-5 at 75%

-5+ at 85%

 

LV A. Conditioning:  Every minute for 16 minutes

-Odd minutes:  3 Deadlifts 285/185 + 6 HR push ups

-Even minutes:  2, 15’  Rope climbs

 

LV B. Conditioning:  Every minute for 16 minutes

-Even minutes:  1, 15’ Rope climb

-Odd minutes:  3 Deadlifts 245/155, 225/135 + 4 HR Push ups

 

LV C. Conditioning:  Every minute for 16 minutes

-Odd minutes:  3 Deadlifts 225/135, 185/115 + 3 HR Push ups

-Even minutes:  6 Ring rows + 12 Vertical jumps (6” above reach)

 

Post:  1,000m row + banded work and foam rolling