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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