Strength
Deadlift - Deload Week
1 Arm - 1 Leg Deadlift - Use KB or D/Bell
(Work to 5reps each arm & alternate between same arm, same leg & opposites)
THEN
Double the weight & Perform Tabata Deadlifts
Conditioning WOD Work - Rest
Every 3min for 15min (5rnds) perform
10 Front Squat (Unbroken)
Bear Crawl Agility
10 Box Jumps (Alternate Heights) 30+26/24+20
5-10-15-10 Shuttle
Post to comments
First used a 12kg bell for warm up, then a 16kg.
ReplyDeleteTabata was 54 at 16kg *2.
The wod was very tiring, but I really enjoyed it.
Gross-est WOD ever.... :-)
ReplyDeleteDeads @ 24kg *2 = 61reps
Loving the WOD now... but Needed a bucket @ set 2 of Box Jumps!!!
Pushed the rest of the way through, including 1x30sec burpee penalty for broken squats! (Thanks Jody!) ;-)