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Wednesday 11102021

Warmup

3rds

1:00 bike

3 strict pull-ups

10 bar stiff leg deadlifts

10 banded walks

10 banded squats

Couch stretch 1:00

Banded lat stretch 1:00

30 lat push downs


Strength

A) 3 Sets:

3 Dead Stop Deadlifts


All Sets @ 78% of 1RM Deadlift


B) 3 Sets:

3 Touch-and-Go Deadlifts


All Sets @ 83% of 1RM Deadlift


WOD

“FLUFFY “ PART 1

[AMRAP 6)

Max Bike Calories


Rest 2 Minutes Before Beginning Part 2...


“FLUFFY “PART 2

[AMRAP 8]:

1 Rope Climb (15ft.)

10 Double Unders

1 Rope Climb (15ft.)

20 Double Unders

1 Rope Climb (15ft.)

30 Double Unders

...

Continue to add 10 double unders each round.


Rest 2 Minutes Before Starting Part 3...


“FLUFFY”PART 3

[6 Minute Window]:

Establish 5RM Deadlift


3 scores today !



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