Workout Intent:
Essentials
Strength/Skill: |
Warm Up:
2 Sets:
Strength: A) 3 Sets:
*Increase 10 LBs from last week. Perform After WOD B) 3 Sets:
Skill: |
WOD: |
For Time:
*Every 5 Flips perform 6 toe to bar |
Additional: |
|
Performance
Strength/Skill: |
Warm Up:
2 Sets:
Strength: A) 3 Sets: (Every 2 Minutes) Deadlift
*Percentages are based off of 90% + 10 LBs of your Established Max. Perform After WOD B) 3 Sets:
Skill: |
WOD: |
For Time:
*Every 5 Flips perform 10 toe to bar |
Additional: |
|
Competition
Strength/Skill: |
Warm Up:
2 Sets:
Strength: Perform After WOD A) 1 Set:
B) 3 Sets:
Skill: |
WOD: |
A) 12 minutes to Build to Heavy Axle Bar Deadlift
then B) 3 Sets Each For Time:
Rest 4 Minutes *Treat each set as all out efforts, NO PACING. Goal to keep back squats unbroken |
Additional: |
|