WOD – Wed, Jan 4
2023_04_01_Strength (Weight)
Deadlift
Set 1 | 12 reps @ 60%
Set 2 | 6 reps @ 70%
Set 3 | 6 reps @ 70%
Set 4 | 4 reps @ 80%
Set 5 | 4 reps @ 80%
rest as needed
Set 1 | 12 reps @ 60%
Set 2 | 6 reps @ 70%
Set 3 | 6 reps @ 70%
Set 4 | 4 reps @ 80%
Set 5 | 4 reps @ 80%
rest as needed
2023_04_01_WOD (Time)
5 sets
250/200m Row
15 Toes to Bar
5 Power Cleans
rest: work 1:1
250/200m Row
15 Toes to Bar
5 Power Cleans
rest: work 1:1
Rx: 55 | 40 kg
| there is a 2:30min TimeCap for each round – so scale the Toe to Bar if necessary
| try to keep rounds consistent
| touch and go allowed – but perform the eccentric controlled – no heavy bounce
.