“Devil’s Threeway“
Wod: Back squats: 20 min cap 2 rm back squat (3 working sets) Into: 8rm x 2s Wod: 12 Minute time cap 21 Deficit HSPU (6”M / 4” W) 50 DUs 21 Double DB Burpee (50 Lbs M/ 35 Lbs W) 15 Deficit HSPU 50 DUs 15 Double DB Hang Snatch 9 Deficit HSPU 50 […]
“You’re dreaming. Wake up”
5 min cardio: HAAARRDDDDD!!! Skill review: Pistol Test pistol position (Bottom) Into: Mobility Activation Retest Into: Drills Wod: Dian 21-15-9 Deadlifts + HSPU (225/155-185/125-135/95) INTO: 50 TTB
“Dad bod”
Lift: Deadlift (full reset) 10 min 2emom : 5 deadlifts @70% Skill review: bar muscle ups wk 1 Wod: Fractured Amanda 9-7-5 Muscle ups (bar/ bands – G* ring) Snatches (135/95-95/65-75/55) Cals assault bike 21-15-9 Core buy out: Plank 3sx1:00min + wt
“Melting deltoids and candle stick elbows”
Lift: Jerk complex x5s wk1 Push press + push jerk + jerk (3+2+1) Wod: 21-15-9 each (form focus deads) TTB Deadlifts 225/155-155/105-135/95 BFB Core buy out: Hallow hold x 1:00min each side X3s
