Monday 10/30/17

Monday 10/30/17


A. High Block Pulls (Deadlifts)
3x3
First set at 100%
Second set at 110-120%
Third set at 125-135%

Note: The purpose of this is CORRECT ACTIVATION (aka butt not back.) You want to be sitting back a little more than you think you should. The glute squeeze makes the hips go forward, otherwise the arms are doing too much work.


B. WOD: for total reps/AMRAP

3 min AMRAP
5 KBS III-55/35, II-35/25, I-25/20
5 Burpees

REST 3:00

3 min AMRAP
5 Front Squats (III-95/65, II-80/55, I-65/45)
5 T2B

REST 3:00

3 min AMRAP
5 Wall Balls 20/14 (LIII-30/20)
5 Med Ball Cleans