Find a heavy set of 5 deadlifts WOD Competitor/Fitness/lifestyle 4 rounds 10 ball slams 30/20 3 consecutive broad jumps 10 lateral skaters Rest 2 minutes after each round
Power clean and jerk 3×3@70% 3×2@80% 3×1@90% WOD Competitor/Fitness 10 min either row 2000m or run 1 mile In remaining time complete as many double unders as possible Lifestyle 10 min Either row 1600 or run 1200m In remaining time...
Find a heavy single bench press for the day WOD Competitor / Fitness 1 mile run 400m farmers carry 53/35 200m front rack carry 53/35 100m overhead carry 53/35 Lifestyle 800m run 400m farmers carry 35/26 200m front rack carry 35/26 100m overhead...
2 snatch pulls + 1 power snatch 1-1-1-1-1 WOD Competitor 6 rounds 5 muscle ups 5 front squats 185/125 7 toes to bar Fitness 6 rounds 5 chest to bar pullups 5 front squats 155/105 7 toes to bar Lifestyle 6 rounds 5 jumping pullups 5 front squats...
Hours: 6,7,8am Build to a heavy pause back squat *3 second pause in bottom position WOD Competitor: Jumping Fran 21-15-9 Thrusters 95/65 Pullups Box jumps 24/20 Fitness: 21-15-9 Thrusters 75/55 Pullups Box jumps or step ups 24/20 Lifestyle...