Strength Development:

Deficit Deadlifts

 

5 sets @ 2 minutes

 

3 Deficit Deadlifts/Set

 

Stimulus:

·     Add weight each set

·     Braced core

·     Drive through legs

 

WOD

21 Minute CAP

 

27 – 21 – 15 – 9

·   Deadlifts (RX 40/30 Kg)

·   Toes-to-Bar

 

Then into:

 

9 – 15 – 21 – 27

·   Clean & jerks

·   Wall-balls (RX 9/6 Kg)

 

 

Stimulus:

·   Strong sets

·   Short recovery time

 

 

 

 

 

 

WOD

 

16 Minute CAP

 

10 Rounds For Time:

 

·    6 Front Racked Dumb-bell Thrusters

·    10 DB Pendlay Rows

·    5 Toes-to-DB

 

Followed by:

·    800 meter run, OR;

·    50 Calories Row, Ski-Erg or Assault Bike