Strength
Deadlift
ON A 12:00 RUNNING CLOCK...
Build to 5-Rep TNG Deadlift*
*Work quickly to at or above Workout Weight
(Score is Weight)
WOD
FOR TIME
15-15-15-15
Deadlifts 275#/185#
15-20-25-30
Ring Dips*
*Strict Optional
FOR RECOVERY
5:00 Foam Roll Hamstrings
2:00 Pec Smash (R)
2:00 Pec Smash (L)
(No Measure)
Extended Warm Up
3 SETS
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
:20 Bar-Hanging Knee Tuck or L-Sit Hold
100 Meter Row
-Rest as Needed b/t Sets-
(No Measure)
WOD
5 SETS
ON A 3:00 RUNNING CLOCK...
300 Meter Row
15 Toes to Bar
Max Ring Dips in Time Remaining...
-Rest 2:00 b/t Sets-
(Score is Reps)
Strength
Strict Gymnastics
3 Sets for Max Reps (Choose 1):
Max Strict Handstand Push-ups
Max Strict Ring Dips
Max Push-ups
WOD
"Bubbles"
AMRAP 12:
10 Burpees
25 Double Unders
Strength
Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Barbell - 60% of 3-Rep Back Squat on *both* lifts.
WOD
”Elizabeth”
For Time
21-15-9:
Squat Cleans 135#/95#
Ring Dips
