Strength
Deadlift 1 x 10
- Building to a heavy set of touch and go deadlifts.
- Think about that weight that you struggle to do sets of 10 within a workout and use that as guidance.
W.O.D
Goal is unbroken however, breaking up the first few rounds in sets of 2 isn’t wrong. Work to your strengths. If CTB fade to singles quickly, move to regular pull-ups to keep the intensity high.
“Dread”
10-9-8-7-6-5-4-3-2-1
Deadlifts
Chest to Bar
- 12min time cap
Open/Performance – 225/155
Fitness – 185/135
Scaled – 135/95
Alternate workout – AMRAP in 30min of:
15/10 Cal Row
100ft Sled Push
5-10 Rope Pulls/Ring Rows
Accessory Work
2-3 Rounds:
20 mountain Climber Sliders
20 Alternating Leg Swings from the ground, laying on back
20 Hollow Rocks.
**Optional Work BEFORE/AFTER class**
Box Squat 3-3-3-3-3
- Building in weight
- Set box to parallel or just below.
Seated Box Jumps 3-3-3-3-3
- Focus on explosiveness and height.