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Wednesday 10132021


GENERAL WARM-UP

2 Rounds:

1:00 Light Jog

15 Banded Good Mornings

1:00 Easy Bike

:30s Plank Hold


1:00 Russian baby makers

1:00 couch stretch


Skills

Strict Pull-ups

Weighted if you can.

If you haven’t found a max do that.


5-9 Unbroken: 3-2-1-1-1

10+ Unbroken: 4-3-3-2-1


*Rest as needed between sets.

*Build in weight each set.


Strength


A) 3 Sets:

4 Dead Stop Deadlifts

All sets @ 65% of 1RM Deadlift


B) 3 Sets:

4 Touch-and-Go Deadlifts

All sets at @ 70% of 1RM Deadlifts


WOD

"Oh My Tosh"

[On the 0]:

200 Meter Run + 3 Deadlifts

[On the 2]:

400 Meter Run + 6 Deadlifts

[On the 6]:

600 Meter Run + 9 Deadlifts

[On the 12]:

200 Meter Run + 3 Deadlifts

[On the 14]:

400 Meter Run + 6 Deadlifts

[On the 18]:

600 Meter Run + 9 Deadlifts


Barbell: 225 / 155 lb


Write down your time for each interval !! Score will be the sum of all intervals.


Modifications

200 METER RUN

- Reduce Distance

- 250m Row

- 500m Bike

- 200m Ski


DEADLIFTS

- Reduce Weight

- Reduce Reps

- Sub Dumbbell(s)

- 2x Step-Back Lunges



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