Monday

 

S/S

Work up to a heavy triple pause(3 sec) back squat 

- then 2 x 3 @ 80% of heaviest triple 

 

WOD: EMOTM 7min - 3 rounds 

Min 1 - 12 reps 

Min 2 - 10 reps 

Min 3 -  8 reps 

Min 4 -  6 reps 

Min 5 -  4 reps 

Min 6 - 2 reps 

Min 7 - 1 reps 

 

Round 1 - OTB Burpee 

Round 2 - OHS - 115/85  

Round 3 - C2B pull up 

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Friday

S/S

OHS

3-3-3-3-3

 

WOD:

2 Deadlifts 275/185#

10 Double-Unders

4 Deadlifts 275/185#

20 Double-Unders

6 Deadlifts 275/185#

30 Double-Unders

8 Deadlifts 275/185#

40 Double-Ubders

10 Deadlifts 275/185#

50 Double-Unders…

Continue increasing reps by 2 Deadlifts and 10 Double-Unders for the remainder of the 14:00. Double-Unders for the remainder of the 14:00

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