Warm Up
30 seconds Deadbug
30 seconds side plank right
30 seconds side plank left
3 Rounds
20 Jumping jacks
10 DB Deadlift
5 Inchworms to push up
Strength: Push Press
Every 2 Minutes On The Minute
5 Reps @ 45% Of 1 Rep Max
3 Reps @ 54% Of 1 Rep Max
2 Reps @ 63% Of 1 Rep Max
1 Reps @ 67.5% Of 1 Rep Max
8 Or More Reps @ 72% Of 1 Rep Max
WOD
8 Rounds ~ TC 18 Minutes
ELITE
2 Gym Lengths Farmer Carry (50/35)
10 Double DB Deadlift
5 Double DB Devil Press
COMPETITIVE
2 Gym Lengths Farmer Carry (35/25)
10 Double DB Deadlift
5 Double DB Devil Press
PERFORMANCE
2 Gym Lengths Farmer Carry (35/25
7 Double DB Deadlift
3 Double DB Devil Press
Stimulus Points
This is a very grippy workout. Every round or two think about shaking out the hands.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30-45 seconds plank
Even Minutes) 5 foot assisted ring muscle up
Cool Down & Dismissal
Forward Fold Stretch
Forearm Stretch