Strength
Deadlift 1x12
Deadlift for load:
#1: 12 reps
3 SETS
12 Deadlifts
*Start Mod-Heavy/Heavy and Build to a 12-Rep Max
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
WOD
9:00 AMRAP
15 Sit-Ups
10 Deadlifts 115#/75#
5 Hang Power Snatch 115#/75#
(Score is Rounds + Reps)
Rey and Anthony
Strength
Back Squat 6x4
6 sets x 4 Back Squats (75%)
-Complete a set every 1:45-
WOD
"Mowgli the Man Cub"
3 Rounds For Time:
21 Hang Power Snatch 75#/55#
7 Box Jumps 30"/24"
-at 10:00-
3 Rounds
21 Box Jumps 24"/20"
7 Hang Power Snatch 115#/85#
*Time Cap 22:00
Strength
Deadlift:
10@55%
5@65%
5@75%
5+@85%
On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).
Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.
WOD
"Law Enforcement"
Time:
200m Run
18-15-12-9-6-3
Hang Power Snatch 95#/65#
WOD
"The Force Awakens"
For Time:
21-15-9
Hang Power Snatch 95#/65#
Box Jump Overs 24"/20"
Handstand Push Ups
