Thursday
Deadlift 5@40% 5@50% 5@6)% 5@65% 5@75% MR@85% WOD Diane 21-15-9 Deadlift 225 (or 70% of 1RM) Handstand Push Ups
Here is what we found…
Deadlift 5@40% 5@50% 5@6)% 5@65% 5@75% MR@85% WOD Diane 21-15-9 Deadlift 225 (or 70% of 1RM) Handstand Push Ups
WOD 3 Rounds 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14)
Strength Press 5@40% 5@50% 5@6)% 5@65% 5@75% MR@85% WOD 21-15-9 Overhead Squats (95/65) Burpees
Strength Back Squat 5@40% 5@50% 5@6)% 5@65% 5@75% MR@85% WOD Cindy 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Squats post rounds +reps
Press 5@40% 5@50% 5@60% 3 Rounds for time: 25 ft handstand walk (5 Wall walks) 20 Wall Ball Shots 20/14 15 Knees to Elbows (supine
Strength Dead Lift 5@40% 5@50% 5@60% WOD 12-9-6-3 reps of: Squat Clean 115/75 HSPU kipping Burpee over barbell, lateral
WOD 3 Rounds for time: 50 Double-unders 400m run 25 Hang Power Snatch 65/45
To get you in a fiendish spirit… You did these WODs last week. Now its time to mash them all together! This is not a
Yes! It is de-load week. While todays sets are more like your warm up sets have been, take them seriously and do them perfectly and
BLACK FRIDAY STRONGMAN SEMINAR Skip the shopping lines, fights, frustrations and expenses…. Invest in a stronger version of yourself Kalle Beck of StartingStrongman.com states, “Strongman is for