Strength
Deficit Deadlift 3-2-1-3-2-1
Deadlift (Wave 5)
Deficit Deadlift 3-2-1, 3-2-1 @ 78-88-93%
WOD
"Brasstown Bald"
5 Rounds For Time:
15/12 Calorie Air Bike
12 Dumbbell Deadlifts (50s/35s)
100ft Dumbbell Farmer Carry (50s/35s)
WOD
"Pop Rocks"
Teams of 2 (1:1)
4 Sets (each) For Time::
50ft Front Rack Walking Lunge 95#/65#
100ft Dumbbell Farmer Carry (2x70#/50#)
100ft Double Dumbbell Front Rack Carry (2x70#/50#)
* If limited on space/equipment, the barbell walking lunge can be switched to a single dumbbell front rack walking lunge.
WOD
"Reuben Sandwich"
Teams of 2
4 Rounds For Time:
400m Run (Together)
Power Cleans 185#/125# (Split between partners)
Dumbbell Farmer Carry 70s/50s (Each)
WOD
“They’re GR-R-REAT”
Teams of 2
30 Back Squats 225#/155#
50 Burpee Box Get Overs 30"/24"
400m Dumbbell Farmer Carry (70s/50s)
50 Burpee Box Get Overs 30"/24"
30 Back Squats 225#/155#
- All reps split between partners with one partner working at a time. -
