Strength
Back Squat 3-2-1-3-2-1
Back Squat (Wave 5)
3-2-1, 3-2-1 @ 78-88-93%, then back to 83-88-93%
WOD
"Roan High Knob"
2 Sets
6:00 AMRAP
6 Kipping Chest to Bar Pull-ups
12 Wall Balls (20/14)
24 Double Unders
-rest 2:00 between sets-
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)
Accessory
Gymnastics - Pulling (Week 6)
8 minute EMOM
Level 1:
Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Rows
Even minute: 30 seconds max effort banded lat pull downs
Level 2:
Odd minute: Complete 35% of your 1 rep max effort from week one of Kipping Ring Pull Ups
Even minute: 30 seconds max effort banded lat pull downs
Level 3:
Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Muscle Ups
Even minute: 30 seconds max effort banded lat pull downs
Score the number of reps completed per set for the odd minute movement
* If you did not complete the max test, instead do 35 seconds of work for the odd minute.
WOD
"Mount Rogers"
For Time:
10 Box Jump Overs 24"/20"
10 Thrusters 95#/65#
20 GHDs (Scale V-Ups)
10 Box Jump Overs 24"/20"
10 Thrusters 95#/65#
20 Bar Facing Burpees
10 Box Jump Overs 24"/20"
10 Thrusters 95#/65#
20 GHDs (Scale V-Ups)
10 Box Jump Overs 24"/20"
10 Thrusters 95#/65#
WOD
"Rocky Top"
Teams of 2 For Time:
800m Run (together)
-into-
150/120 Calorie Row
150 Bench Press 115#/80#
* Both athletes work at the same time in opposite stations on the Row and Bench Press. Switch as desired.
-into-
800m Run (together)
