April 12th
Strength:
Deadlift
50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%xAMAP
Wod:
10 rounds for time
5 push jerks
10 alternating forward barbell lunges (bar on the back)
All jerks must be unbroken. You can rack the bar and rest before beginning the lunges and then the lunges must be unbroken.
Weights can range from 75% of BWT up to 120% of BWT for both movements. Try to use the same weight on the jerk as the lunge.
Post loads and times to comments.
Core: 30 windmills
On Ramp
Shoulder press with PVC |
Shoulder mobility circuit Shoulder Press out of rack Knee to elbow progression |
3 rounds for time: |
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