Monday, October 21
Strength:
Deadlift
5 sets
Every 90secs
2 reps at 90%-95% of your 3 rep
WOD:
16min EMOM
Min 1: 15OHS 95/65
Min 2: 45sec plank
Min 3: 8/5 strict hspu’s
Min 4: 14/12 cal row
Strength:
Deadlift
5 sets
Every 90secs
2 reps at 90%-95% of your 3 rep
WOD:
16min EMOM
Min 1: 15OHS 95/65
Min 2: 45sec plank
Min 3: 8/5 strict hspu’s
Min 4: 14/12 cal row
Workout 20.2
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
♀ 35-lb. dumbbells ♂ 50-lb. dumbbells
WOD:
4 rounds – Every 5mins
Odd rounds (rounds 1&3)
50 DU’s
30 wallballs
10 strict pull-ups
Even rounds (rounds 2&4)
400m cal row
30 goblet back step lunges 50/35 (15/side)
10 strict ring dips
