5/27/15

WEDNESDAY

Strength: Deadlift

  • Minute 1: 5 x 65%
  • Min 2: 30 second hollow hold 
  • Min 3: 4 x 75%
  • MIn 4: 30 second hollow hold 
  • Min 5: 3 x 80%
  • MIn 6: 30 second hollow hold 
  • Min 7: 2 x 85%
  • Min 8: 30 second hold 
  • Min 9: 1 x 90%
  • Min 10: 30 second hollow hold 

 

WOD: 12 Min EMOM -

  • Even Minutes (starting at 0): 3 Squat Cleans
  • Odd Minutes: 15 Sit-ups
  • Build to a heavy 3 squat cleans
  • Score max weight that was completed for 3 reps

Post-Workout: Max double unders in a 5 Minute Span

  • Coach will start clock, and score the most consecutive double unders