Tuesday WOD – I Am Dead

29 Jun
0

A) Warm Up

3 min Skipping

20 UW BB Deadlifts

20 Banded Good Mornings

10 Glute Raises with 5 Sec Hold

25m Inchworm

3 Minute Thoracic Smash

B) Strength

Find Your 3 RM Deadlift in 15 minutes

C) Accessory

EMOMx12

4 rounds of:

Min 1: 8 Romanian Deads – you choose the weight

Min 2: 45 second Plank Hold on elbows – you choose the weight if needed

Min 3: 50 Double unders

D) WOD

30-20-10 for time:

Power Clean (60/40kg)

KBS (24/16kg)

Ring Dips (scaled Strict Push Ups/Box Dips)

E) Sport

AMRAP 4 (85/60kg)

2 Power Cleans

2 Front Squats

2 Jerks

Rest as needed, then...

30-20-10:

Power Clean (60/40kg)

KBS (24/16kg)

Rest as needed, then...

"Jackie"

For time:

1000m Row

50 Thrusters (20/15kg)

30 Pull Ups

   

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