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 at least 20-25 Minutes for strength portion…can be completed before the wod this week.
WOD
For Total Time:
21/15 Cal. Assault Bike
21 Power Cleans (95/65)
-3 Min Rest-
15/11 Cal. Assault Bike
15 Power Cleans (115/80)
-3 Min Rest-
9/7 Cal. Assault Bike
9 Power Cleans (135/95)
***16 Min Cutoff***
ADV WOD
16 Min AMRAP:
2,4,6,8,10,12,14,16,18,20 Etc. DB Burpee Box Step Overs (2×50/35)(24/20)
2x20ft Handstand Walk(4 reps) or 4 Wall Walks
*so 2 DBBSO, 2 HS walk or 4 wall walks, 4 DBBSO, 2 HS walk or 4 wall walks, 6 DBBSO, 2 HS walk or 4 wall walks, 8 DBBSO, 2 HS walk or 4 wall walks etc.
Reps Helper: Complete: 12+Walks=66, 14+Walks=84, 16+Walks=104, 18+Walks=126, 20+Walks=150
TEC WOD
1×20 Deadlifts First THEN…
25min AMRAP w/ Partner
1-Row for Calories
2-Island Run (1 rep)
3 Burpees
6 Squats w/ Ball 20/15
9 Tricep Ext w/ Ball
12 SLSU w/ Ball @ Chest
*Score is Reps(31 reps per round) + Cals
