THURSDAY, OCTOBER 18TH 2018

Home / WOD / THURSDAY, OCTOBER 18TH 2018
Ryan Barlow | October 17, 2018 | no comments |

A) WEIGHTLIFTING

Deadlift (Week 1 of 4)

5 Reps @ 65%
5 Reps @ 75%
Max Reps @ 85%

*In between sets complete 3 strict CHIN-ups (underhand grip). Add weight if you can, either a DB between the feet or a weight belt with KB. If you cannot do strict chin-ups yet, jump up to the bar and fight hard for the slowest negative reps possible.

B) METCON (FOR REPS)

AMRAP2:
5 Cal Bike/Row/Ski (in preferred order)
5 FR Lunges (95/65)

AMRAP2:
5 Pull-Ups
5 Front Squats (95/65)

AMRAP2:
5 Cal Bike/Row/Ski (in preferred order)
5 FR Lunges (95/65)

AMRAP2:
5 Pull-Ups
5 Front Squats (95/65)

Rest 1min. between all rounds (total 11min.)

*These 2min. AMRAPS are all-out SPRINT efforts! Sorry, but NO BANDED PULL-UPS today. In order to keep the heart-rate high we will be sticking to Jumping Pull-Ups for the entire workout if you need to scale.

MRx = Rx
S1: Sub Jumping Pull-Ups
S2/MS: FRL/FS (65/45), Sub Jumping Pull-Ups

Add comment

Leave a Reply

Your email address will not be published. Required fields are marked *

error: Content is protected !!