Workhorse: Training
Deadlift
build to quick max: 405#
Metcon
30 Cal Row / 10x Deadlift 315#
24 Cal Row / 8x Deadlift 315#
18 Cal Row / 6x Deadlift 315#
12 Cal Row / 4x Deadlift 315#
8 Cal Row / 2x Deadlift 315#
[12:45]
Workhorse: Training
20:00 EMOM
Dball Toss 100# (100x)
Metcon
5x Rounds
10x Deadlift @ 255#
~50′ Farmer’s Carry 75#x2
10x Air Squats
10x Burpees
[19:20]
Team Series: WOD 3 & 4
WOD 3
21-15-9 reps for time of:
Synchronized pull-ups
Synchronized deadlifts
M 225 lb.
F 155 lb.
[10:45]
WOD 4
5 rounds for time of:
50 double-unders (each)
50-ft. synchronized overhead lunge
M 50-lb. dumbbell
F 35-lb. dumbbell
Time cap: 15 minutes
[3 rounds + 50 DU & 5 Lunges]
Workhorse: Training
Deadlift Ladder
EMOM: 225, 245, 265, 285, 305, 325, 355, 375, 405
½ Mile Tire Flip
Workhorse WOD
Snatch
5x Heavy Complex: Power Snatch, Hang Snatch x2, Overhead Squat.
Deadlift
20x in 5:00
3x Rounds of 10x in 2:00
“300”
10x Rounds, for time:
5x Strict Chest-to-Bar Pull-ups
10x Dumbbell Movements* (70/50#)
15x GHD Sit-ups
*Dumbbell Movements:
Rd 1: DB Push Press
Rd 2: DB Burpees
Rd 3: DB Power Cleans
Rd 4: DB Bench Press
Rd 5: DB Lunge
Rd 6: DB Front Squat
Rd 7: DB Bent Over Rows
Rd 8: DB Snatch
Rd 9: DB Deadlifts
Rd 10: DB Thrusters
[26:12]