WOD 05 08 13 A. Deadlift (5@36%, 5@45%, 5@54%) B. EMOM (8 sets): Strict Pullup (or Chinup). Score is total reps. C. 7 RFT: 10 Wallballs 20 Double Unders D. GHD Situps: 3 u/b sets. Select a manageable number of
05 03 13
A. Back Squats! B. Push Press: (5@68%, 3@77%, ME@86%) C. “Diane” 21-15-9 Deadlift (225/155) HSPU *Scale appropriately for this one. As a guideline, use no more than 60% of your 1RM DL. Be a role model. You don’t have to
05 01 13
WOD 05 01 13 A. Deadlift (5@68%, 3@77%, ME@86%) B. 4 min Pushup test C. FT [T7/C10] 9-7-5 Clean (225/155) 15-10-5 CTB Pullups* *Adv: (9-7-5 Bar Muscle Ups) **D. Stiff legged deadlift 3×10 (increase weight with comfort level) **Optional Post times, loads,