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Wednesday

18
Feb

Wednesday

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STRENGTH

 

Deadlifts

 

In exactly 15 min build to 3-RM for today.

 

then…

 

5 reps @ 85%  today’s 3-RM

rest exactly 1 min

Max Reps in :30 sec @ 65% today’s 3-RM

 

 (25 min cap)

 

SKILL

 

3 Rounds of:

 

10 Bent Over Row @ 3111

rest :30 sec

:45-:60 sec  Plank Hold

rest :30 sec

 

(10 min cap)

 

 

WOD

 

5 min AMRAP 

 

2 Thrusters (95/65)(75/55)

2 Burpees Over BB

4 Thrusters

4 Burpees Over BB

6 Thrusters

6 Burpees Over BB, … and so on…

 

rest 2 min 

 

50 Front Rack Box Step Over (75/55)

 (5 min cap)