Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Wall Sit
Glute Bridge
Alt. Knee Over Toes Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med ball Deadlift
Deadlift, Demo / Progressions / Teaching
Deadlift, Warm-up / Practice / Form Checks
Strength
Every 2 Minute on the Minute x 5 rounds
Deadlift x 4 reps Building Weight Each Set
Every Minute on the Minute x 3 rounds
Deadlift x 5 reps @ 60% of the top set of the previous EMOM
* Try to beat what you did last week for the 5×5, if you don’t have a lift from last week the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.
WOD
AMRAP 8
COMPETITIVE
8 Pull-ups
8 Cleans (135/95)
250m row
PERFORMANCE
8 Jumping Pull-ups
8 Cleans (95-65)
250m Row
LIFESTYLE
8 Ring Rows
8 Cleans
250m Row
Deadlifts- 225lbs for 4 reps
WOD-Performance-3 sets + 4 reps
Jumping Pull Ups
85lbs Cleans
Rower
Math problems again 😆 Deadlifts up to 235×2
WOD Competitive
3 + 36
My clean form needs some work 😊 good job 6am!
Strong & Mighty! 💪
Deadlifts 5×4 reps @ 170lbs
WOD did 1 round at 85lbs cleans but Carole added 10lbs to the bar!
So between competitive and performance!
3 rounds + 14reps
Again… thanks for the push Coach Magnificent!
Didn’t want to do the deadlifts so stopped midway through and practiced cleans instead. 🤣
My cleans are trash. I need to work on those.
Performance on the WOD
2 rounds at 85lbs
BUT got pull-ups for the first time so spent a good chunk of time in the WOD just doing those! Strung a couple together. Counted the no reps.