Work Hard. Eat Clean. Be Blessed!
Strength
20 rep touch and go deadlift 5 to 10 LBS more than last week(or if you didn’t do last week, go AHAP that you know you can get 20 unbroken)…then 3×10 touch and go deadlift @80% of your 20 rep weight…then 3×8 Romanian Deadlift AHAP with feet on #45 plate (so plates don’t hit the ground at the bottom)…Allow 25-30 Minutes for strength portion
WOD
For Time:
30 Back Rack Weighted Lunges (95/65)
25 Pull Ups
20 SDHP (95/65)
15 Bar Facing Burpees (have to jump off 2 feet to be RX)
10 Power Cleans (95/65)
15 Bar Facing Burpees
20 SDHP (95/65)
25 Pull Ups
30 Back Rack Weighted Lunges (95/65)
***18 Min Cutoff***
ADV WOD
For Time: Including Rest
24/18 Cal. Assault Bike
16 DB Burpees (2×50/35)
8 Power Cleans (135/95)
-3 Min Rest-
18/14 Cal. Assault Bike
12 DB Burpees (2×50/35)
6 Power Cleans (165/115)
-3 Min Rest-
12/9 Cal. Assault Bike
8 DB Burpees (2×50/35)
4 Power Cleans (205/145)
***17 Min Cutoff***
TEC WOD
1×20 Touch & Go Deadlifts
Rest 4min THEN
Partner WOD
*Buy-in
30 Solo Tire Flips(perform on concrete where turf was)-15 each
Both will Sled Push 25m (done outside behind blding) 45/25
+25m Farmers Carry 2×70/53 Then Partner Run Rax Ct
Both Sled Push 25m 2×45/25 + Farmers Carry + Partner Run Blvd
Both Sled Push 25m 3×45/25 + Farmers Carry + Partner Run Praxair
Both Sled Push 25m 4×45/25 + Farmers Carry + Partner Run 100
**Cashout – 30 Solo Tire Flips
