Conventional Deadlift- 3X2@80%, 3X8@65% or 6X8@RPE6. *16 min cap. Start on any circuit: C1: 12-10-8-6. Rest 1 min after set. BB Suitcase DL (95/65) RL=1 TRX Single Leg Hamstring Curl RL=1 C2: 3 Rounds. No Rest. 30 sec- Iso Bird-dog 30 sec- Side Plank...
Bench Press- Est. a 10RM or 5X10@RPE6 *15 min cap. Complete circuits in order. Any set/rep scheme. C1: 100X on each. Push-ups (floor to lockout) BB Bent-over Row (95/65) C2: 75X on each. Strict Pull-up DB Bench Press (70/45's) C3: 50X on each. BB...
Front Squat- 3X3@75%, 3X1@RPE10 or 6X8@RPE5 *18 min cap. Complete: 8-10-12-10-8 DB Inclined Hamstring Curl (35/25) BB Reverse Lunge (95/65) RL=1 45 sec- Wall Sit Bike or Row (cals)
High Bar Back Squat- 5X5 Build to RPE10. *16 min cap. Partner WOD for time. Complete in order: 50X- Conventional Deadlift (225/185) 50X- Burpees Over Bar 50X- TTB 800Y- Run *All movements performed in sync.
Pause Front Squat- 5X5@60% or RPE5 *18 min cap. 2 sec pause. Complete in any order/rep scheme: 50 cal- Bike or Row 75X- Strict Pull-ups 100X- Conventional Deadlift (135/105) 2000Y- Run
BB Push Press- Est. a 1RM or 5X5@RPE8 *14 min cap. Start on any circuit: C1: 3 sets. Rest 1 min after set. 5X- DB Front Arm Raise (35/25's) 5X- DB Side Arm Raise 10X- DB OHP C2: 4 sets. Rest 1 min after...
