Strength
DEADLIFT
5 Sets of 5 Deadlifts
- Aim is to build to a heavy set of five “touch and go” repetitions by the final set.
- Every 2 min for 10min.
Set #1 – 70% of 1RM Deadlift
Set #2 – 75% of 1RM Deadlift
Set #3 – 80% of 1RM Deadlift
Sets #4 and #5 – Build to a heavy set of five repetitions.
W.O.D
“FLOOR IT”
Every 4:00 x 4 Rounds:
100′ Walking Lunge (turf is 50ft)
15 Deadlifts (185/135)
15/12 Calorie Assault Bike
OPTIONS FOR BIKE: 200 Meter Run – 15/10 Calorie Row
Open: as written
Performance: 155/105
Fitness: 135/95
- Each round is to be completed in a 4:00 window.
- After completing the triplet (lunge + deadlift + bike), check the clock for your time.
- Any time remaining is rest inside that 4:00 window, NOT AN AMRAP
- The walking lunges are to be completed without any weight.
- Score is our slowest round of the four.