MONDAY
Strength Development: Deficit Deadlifts
5 sets @ 2 minutes
3 Deficit Deadlifts/Set
Stimulus: · Add weight each set · Braced core · Drive through legs |
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WOD 21 Minute CAP
27 – 21 – 15 – 9 · Deadlifts (RX 40/30 Kg) · Toes-to-Bar
Then into:
9 – 15 – 21 – 27 · Clean & jerks · Wall-balls (RX 9/6 Kg)
Stimulus: · Strong sets · Short recovery time
WOD
16 Minute CAP
10 Rounds For Time:
· 6 Front Racked Dumb-bell Thrusters · 10 DB Pendlay Rows · 5 Toes-to-DB
Followed by: · 800 meter run, OR; · 50 Calories Row, Ski-Erg or Assault Bike
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