Sumo DeadLifts For The Strength… 3 Sets of 5 Reps @ 70% of your 1 Rep Max DeadLift…
Traditional DeadLifts For The MetCon… Starting Heavy @ 80% of your 1 Rep Max DeadLifts… Going Down By 5% To 60% & Going Up In Reps… (1… 3… 5… 7…9…)
Then… Back To 60% Again & Going Back Up To 80% With Reps Going Back Down…
And Some Box Jumps… (25-20-15-10-5-10-15-20-25…)
We’re Gonna Do A Few Reps @ Each Percentage… Starting @ 60%… An Building Up To 80% For The Warm Up…
Keep Your Plates Pretty & Organized As The WOD Goes On So Your Not Fumbling Around With Them When Your Taking Off/Adding Weight…
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ALRIGHT… HERE WE GO!!!
Strength…
Every Min On The Min X 3 Mins @ 70% of your 1 Rep DeadLift
5 Sumo DeadLifts
MetCon…
1 DeadLift @ 80%
25 Box Jumps (Rx’d: M-24″/F-20″…)
3 DeadLift @ 75%
20 Box Jumps
5 DeadLift @ 70%
15 Box Jumps
7 DeadLift @ 65%
10 Box Jumps
9 DeadLift @ 60%
5 Box Jumps
9 DeadLift @ 60%
10 Box Jumps
7 DeadLift @ 65%
15 Box Jumps
5 DeadLift @ 70%
20 Box Jumps
3 DeadLift @ 75%
25 Box Jumps
1 DeadLift @ 80%…TIME!!!
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3…2…1…GO!!!
Mando
6.6.2023 WOD & Scores…
RainCrossStrengthandConditioning 