Friday December 11, 2015

Screen Shot 2015-12-10 at 2.58.03 PM

(Shawn making this overhead squat look easy!)

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Strength

5-5-5-5-5

**The middle sets are 75, 80, 85% of your 1RM.  The first set is a warm-up and the last set is as heavy as possible (AHAP)

 

Level 2 WOD:

10 Rounds for time:
5 Deadlift (315,205)
30 Double Unders
Rest 30 seconds

**13 minute cutoff. There is 5 minutes of rest built into this WOD, so that leaves you 8 minutes for the 10 rounds. If you cannot finish one round of the work in approximately 30-45 seconds, you need to go lighter or switch to level 1.

 

Level 1 WOD:

10 Rounds for time:
5 Deadlift (185,125)
30 Singles
Rest 30 seconds

**13 minute cutoff

Level 2 MODS:

MOD 1: (275, 195)

MOD 2: (255, 185)

MOD 3: (225,155)

 

Level 1 MODs:

MOD 1: (155, 105)

MOD 2: (135,95)

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