TUESDAY
| Strength
12 min EMOM
Deadlift: Every 2:00 x 6 3-3-3 reps @ 60% 2-2-2 reps @ 70%
Triples and doubles with deadlifts today, use deadstop deadlifts, so no touch and go. The weight is not crazy heavy but there is minimal rest between sets. Don’t rush your lifting, take your time getting tension before you pull to avoid any tugging rounding out the spine. |
| WOD
3 Rounds for Time:
12 Deadlift 110kg / 80kg 12 Burpee Box Jumps 30’/24’ 100m Farmer Carry between rounds 24kg/16kg
16 min cap
Masters/teens: 100/70kg
Active: 80/55kg
Lifestyle: 70/45kg and 24/20” box
The WOD is going to get grippy and you will need to maintain an active midline. The deadlifts should be a weight that you can do in 2 or less sets, shuffle on the carries if you can. |