09/19/2020
Announcements
In preparation of the new 12 week strength cycle starting next week, we will be testing our 1 Rep Maxes this week. We will be reviewing the program next Monday.
Deadlift (1 Rep Max)
Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 7×2 @ 80% of 1RM
Opt. 3 10 min EMOM 2 reps @ 70% of 1RM
Opt. 2 7×2 @ 80% of 1RM
Opt. 3 10 min EMOM 2 reps @ 70% of 1RM
Metcon (Time)
Partner WOD!
For Time:
50 Thrusters/Wallballs
100 Double/Single-unders
40 Thrusters/Wallballs
100 Double/Single-unders
30 Thrusters/ Wallballs
100 Double/Single-unders
20 Thrusters/ Wallballs
100 Double/Single-unders
10 Thrusters/ Wallballs
100 Double/Single-unders
Rx+95/65
Use seperate equipment. Workout in near by squares.