WODs

10.5.18

10/05/2018

10.5.18
A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 70%
*Set 4 – 6 reps @ 80%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 90%
Rest 2-3 minutes between sets.

B.
Three rounds for time of:
800 Meter Run
40 Cossack Squats (53/35 KB Goblet Hold)
20 Pull-Ups

Optional Programming:
A.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 65-70%

B.
Three sets of:
Single-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Rest as needed
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed

C.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest 60 seconds
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed