Strength
Deadlift
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Deadlift
Week 9 of 9
(Score is Weight)
WOD
4 ROUNDS FOR TIME*
10 Alt. DB "No Push-Up" Renegade Rows 50#/35#
16 DB "Sumo" Power Cleans
*Every 2:00 starting at 0:00, perform 5 DB Up-Downs.
Strength
EMOM x 12 MINUTES
MIN 1 - 12 SA DB Bench Press (R)
MIN 2 - 12 SA DB Bench Press (L)
MIN 3 - :30 Max Push-Ups
WOD
AMRAP x 5 MINUTES
100m Run
5 Renegade Rows 35#/20#
-Rest 1:00-
AMRAP x 4 MINUTES
75m Run
4 Renegade Rows
-Rest 1:00-
AMRAP x 3 MINUTES
50m Run
3 Renegade Rows
(Score is Rounds + Reps)
