FRIDAY
| Strength
For Load 5-5-5-5-5 Deadlifts *Perform a new set every 3:00
Today is all about hip-extension. The lifting should see challenging weights across all sets whereby the final reps are difficult but sub-maximal and still allow for virtuous positioning. Athletes may choose to increase weight across sets or hold today. |
| WOD
5 x 3-minute Rounds for Reps: 14 Ring rows 12 Deadlifts @ 60% of top set Max Wall Balls *Rest 1:30 between rounds
Active: 9/6kg, Lifestyle: 16 Wall balls 6/4kg,
Ring rows should be completed in 1-3 sets in approx :45, deadlift in 1-2 in under 1:00, looking for 1:00 plus for wall balls. |