Friday, January 6th WOD

Warm up:  BW drills + 800m run, 10 banded good mornings, push ups and BPB&S (Series I)

 

 

Wod prep: Build DL and skill practice

-This should include 5-7 warm up sets (DL)

-1 set of 6 BOB

-2-3 sets of MU or pull ups and dips

 

LV. A Conditioning:  For time

-20 Deadlifts at 255/165

-6 Burpee over the bar

-2 Ring muscle ups

-15 Deadlifts at 275/185

-6 Burpee over the bar

-4 Ring muscle ups

-10 Deadlifts at 295/200

-6 Burpees over the bar

-6 Ring Muscle ups

-5 Deadlifts at 315/215

-6 Burpees over the bar

-8 Ring muscle ups

 

LV. B and C Conditioning:  For time

-15 Deadlifts at 70%

-6 Burpees over the bar

-3 Pull ups + 3 Dips

-12 Deadlifts at 75%

-6 Burpees over the bar

-3 Pull ups + 3 Dips

-9 Deadlifts at 80%

-3 Pull ups + 3 Dips

-6 Deadlifts at 85%

-6 Burpees over the bar

-3 Pull ups + 3 Dips

-3 Deadlifts at 90%

-6 Burpees over the bar

-3 Pull ups + 3 Dips

 

This workout has a 15 minute time cap

 

Post:  ROM WOD