Activation x 2
200m Run
5 Hanging Turtles
10 Scap Push ups
5 Squat Therapy
WOD
30:00 EMOM of:
5 Pull-ups
10 Push-ups
15 Squats
MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)
Wrist Stretches – :30s in each position (Video)
Couch Stretch – 2:00 Each Leg (Video)
Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)
ACTIVATION
All done with an empty barbell…
1:30 Slow Bike or Row + :30s second Samson Stretch each side (Video)
5 Good Mornings
5 Back Squats
1:30 Slow Bike or Row + :30s second Samson Stretch each side (Video)
5 Elbow Rotations
5 Strict Presses
1:30 Slow Bike or Row + :30s second Samson Stretch each side (Video)
5 Stiff-Legged Deadlifts
5 Front Squats
CLEAN AND JERK
On the 2:00 x 6 Sets:
3-Position Squat Clean + Split Jerk (Video)
Set #1 (0:00) – 1 Complex @ 50% of 1RM CJ
Set #2 (2:00) – 1 Complex @ 60% of 1RM CJ
Set #3 (4:00) – 1 Complex @ 70% of 1RM CJ
Set #4 (6:00) – 1 Complex @ 75% of 1RM CJ
Set #5 (8:00) – 1 Complex @ 75% – 85% of 1RM CJ
Set #6 (10:00) – 1 Complex @ 75% – 85% of 1RM CJ
Final two complexes are based on feel. We are looking to finish between the ranges of 75-85%, entirely based on how we are feeling. Goal is to establish a heavy complex for the day – but not a max.
"POWER DOWN"
“Power Down” Part #1
AMRAP 5:
15/12 Calorie Row, 15 Power Snatches (95/65)
12/9 Calorie Row, 12 Power Snatches (95/65)
9/7 Calorie Row, 9 Power Snatches (95/65)
Rest 5:00
“Power Down” Part #2
AMRAP 5:
15/12 Calorie Assault Bike, 15 Power Clean and Jerks (95/65)
12/9 Calorie Assault Bike, 12 Power Clean and Jerks (95/65)
9/7 Calorie Assault Bike, 9 Power Clean and Jerks (95/65)
Post rounds + repetitions to the boards below. A full round would be completing the 15/12/9 (modified row/bike cals for females), which will be the challenge today. If we are using an airdyne for the biking portion, complete 21-15-9 calories for males, and 15-12-9 for females. If we do not have a bike today, complete 60-40-20 double-unders.
MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)
Wrist Stretches – :30s in each position (Video)
Couch Stretch – 2:00 Each Leg (Video)
Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)
ACTIVATION
1 round, at a low/controlled intensity (conversational pace):
250 Meter Row
200 Meter Run
1 Round of “Strict Cindy” (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)
Rest as needed, into…
1 round, at moderate intensity:
200 Meter Row
150 Meter Run
1 Round of 3 Pull-Ups, 6 Pushups, 9 Air Squats
"ROCK THE BOAT"
AMRAP 30:
500 Meter Row
400 Meter Run
3 Rounds of “Cindy”
*1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Squats
Post Rounds + Repetitions to the Leaderboard below. When scoring a partial round:
Each 250 meter row counts as (1) repetition.
Each 200 meter run counts as (1) repetition.
Each repetition inside “Cindy” rounds counts as (1) repetition.
As an example, an athlete who completes 5 rounds, the row, run, and a single round of “Cindy” would be 5 + 34.
MOBILITY
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
Medball Thoracic Opener – 2 Sets of 1:00 (Video)
Banded Shoulder Distraction – 1:00 Each Side (Video)
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg (Video)
Pigeon Pose – 2:00 each side (Video)
ACTIVATION
500m Light-Paced Row
5 Spiderman and Reach, each leg (Video)
10 Slow Scap Retractions (Video)
400 Meter Medium-Paced Row
5 Walkouts (Video)
10 Kip Swings + 1-3 Strict Pull-Ups
300 Meter Fast-Paced Row
5 Burpees
3 CTB Pull-Ups + 3 TTB + 3 Chin-Over Pull-Ups
"LEAD FOOT"
“Lead Foot” is a three-part interval workout, last completed on May 2, 2017. Previous scores will show below. All three scores are separate, as seen on the leaderboards at the bottom of the description.
“Lead Foot” Part 1
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups
Rest 4:00
“Lead Foot” Part 2
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar
Rest 4:00
“Lead Foot” Part 3
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups
This is definitely the bottom of the barrel for WELL photos..I hope this is not the bottom of Joey's squat.
ACTIVATION
:30s Single Unders, 15 Calorie Row, 5 Spiderman and Reach, each leg (Video)
:25s Fasters Single-Unders, 15 Calorie Row, 5 Walkouts (Video)
:30s Double-Unders, 15 Calorie Row, 5 Inchworms (Video)
Barbell Warmup with empty bar (Video)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Build to Heavy Set of 5 deadlift (15:00 max)
followed by…
“Flat Tire”
Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (185/135)
20 AbMat Sit-Ups
Max Calorie Bike
MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total (Video)
Banded Shoulder Distraction – 1:00 Each Side (Video)
Pectoral Mash – 1:00 Each Side (Video)
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg (Video)
Pigeon Pose – 2:00 each side (Video)
Joey your pants are almost as long as Billman's shorts.
ACTIVATION
2 Round:
200 Meter Light Jog
200 Meter Light Row or 10 Calorie Bike
5 Spiderman and Reach, each leg (Video)
Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Steadily build to your power clean weight for the workout, followed by…
1 Round:
Run 200 Meters
1 Round of “The Chief”
(3 Power Cleans / 6 Pushups / 9 Air Squats)
"WARPATH"
For Time:
800 Meter Run, 6 Rounds of “The Chief”
400 Meter Run, 4 Rounds of “The Chief”
200 Meter Run, 2 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans, 6 Pushups, 9 Air Squats
Rx – 135/95
If we are not running today, complete calories on the rower.
Males – 60/40/20 Calories
Females – 45/30/15 Calories
MOBILITY
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
Medball Thoracic Opener – 2 Sets of 1:00 (Video)
Banded Shoulder Distraction – 1:00 Each Side (Video)
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg (Video)
Pigeon Pose – 2:00 each side (Video)
Love those long shorts Brett...
ACTIVATION
3 Rounds:
1:00 Light Row
5 Strict Pull-Ups
10 Banded Good Mornings (Video)
15 Abmat Sit-Ups
Followed by…
Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Snatch-Grip Strict Presses
5 Snatch-Grip Stiff-Legged Deadlifts
5 Overhead Squats
Back Squat:
3 Sets of 5
followed by…
“Turn and Burn”
For Time:
30 Thrusters (65/45)
400 Meter Run
30 Thrusters (65/45)
MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)
Wrist Stretches – :30s in each position (Video)
Couch Stretch – 2:00 Each Leg (Video)
Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)
Jermain is taken ladies
3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)
:45s second Samson Stretch each side (Video)
Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats
Hang Power Clean: (12:00 Max)
Build to Heavy Set of 3
followed by…
“Hangman Jury”
3 Rounds:
30 Hang Power Cleans (75/55)
30 Wall Balls (20/14)
30/21 Calorie Row
MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)
Wrist Stretches – :30s in each position (Video)
Couch Stretch – 2:00 Each Leg (Video)
Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)
The afternoon crew....They are cool.
MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)
Wrist Stretches – :30s in each position (Video)
Banded Hamstring Distraction – 1:00 each side (Video)
Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)
ACTIVATION
Tempo Row – 3 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:
3 Walkouts (Video)
6 Alternating Spiderman + Reach (Video)
9 Dowel Overhead Squats
“Tine”
3 Rounds:
500 Meter Row
12 Deadlifts (185/135)
15 Box Jumps (24/20)
This is the third installment of the "Ben and Josh" series
MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)
Wrist Stretches – :30s in each position (Video)
Couch Stretch – 2:00 Each Leg (Video)
Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)
ACTIVATION
3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)
:45s second Samson Stretch each side (Video)
“Team Nate” In Teams of 2
AMRAP 20
4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings (53/35)
Your fitness is calling....will you answer?
MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total (Video)
Banded Shoulder Distraction – 1:00 Each Side (Video)
Pectoral Mash – 1:00 Each Side (Video)
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg (Video)
Pigeon Pose – 2:00 each side (Video)
ACTIVATION
:30s Single Unders, 100 Meter Light Jog, 5 Spiderman and Reach, each leg (Video)
:25s Fasters Single-Unders, 100 Meter Medium Run, 5 Walkouts (Video)
:30s Double-Unders, 100 Meter Medium/Fast Run, 5 Inchworms (Video)
Barbell Warmup (empty barbell, Video)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
WOD
"UNDERTOW"
5 Rounds:
200 Meter Run
30 Double-Unders
9 Hang Power Cleans (135/95)
OPTIONAL MIDLINE WORK
For time:
21 – 18 – 15 – 12 – 9
Weighted AbMat Sit-Ups (15/10)
Assault Bike Calories
The family that WODs together...
MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)
Wrist Stretches – :30s in each position (Video)
Banded Hamstring Distraction – 1:00 each side (Video)
Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)
ACTIVATION
Tempo Row – 3 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts (Video)
6 Alternating Spiderman + Reach (Video)
9 Dowel Overhead Squats
Followed by:
Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats
WOD
"PULL OVER"
For Time:
21 Barbell-Facing Burpees
21 Power Cleans (135/95)
21 Barbell-Facing Burpees
If you finish with enough time you can finish up yesterday's Body Armour
Bad Lumbar and Good Lumbar
MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)
Wrist Stretches – :30s in each position (Video)
Couch Stretch – 2:00 Each Leg (Video)
Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)
ACTIVATION
3 Rounds:
1:00 Light Row
5 Strict Pull-Ups
10 Banded Good Mornings (Video)
15 Abmat Sit-Ups
Followed by…
Barbell Warmup (empty barbell, Video)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
"DOUBLED OVER"
With a Running Clock…
On the 0:00, “Doubled Over” Part #1
AMRAP 8:
10 Toes to Bar
30 Double-Unders
Rest 4:00
On the 12:00, “Doubled Over” Part #2
AMRAP 8:
Wallballs (20/14) – Females to a 9′ Target
*Every break on the wallball, complete 15 abmat sit-ups.
On Part #1, we are looking for consistency with the toes to bar. Last Wednesday, we had a chance to practice managing 10 repetitions when coupled with burpees. Using that experience, we want to move in with a refined game plan on how to break these sets apart.
On Part #2, we are looking for large sets (to minimize the amount of sit-ups we are completing), but we are also looking for consistent sets. Say for example your max wallballs were to fall around the 40-50 repetition mark. Holding onto sets of 15-20 repetitions will be challenging, but doable. We want to get outside our comfort zone here with large sets, when fatigued. Consider a “break” on the wallball when you stop moving. We don’t want to stand with the ball or lean against it on the wall.
Part #1 is scored by rounds + repetitions, and Part #2 is scored by total wallballs.
BODY ARMOR
3 Sets, not for time:
100 Meter Double KB Front Rack Carry (Video)
20 Close Grip Dumbbell Floor Presses (Video)
30 Low Banded Rows (Video)
On both the Front Rack Carry and the DB Presses, choose a light to moderate load that allows for each set to be completed unbroken. On the band, the theme stays the same as well. We are looking for an unbroken set here with a rigid midline (avoid swinging of the back to build momentum).
Tebow or Tired?
MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total (Video)
Banded Shoulder Distraction – 1:00 Each Side (Video)
Pectoral Mash – 1:00 Each Side (Video)
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg (Video)
Pigeon Pose – 2:00 each side (Video)
ACTIVATION
1:00 Light row, 5 Spiderman and Reach, each leg (Video)
:45s Moderate row, 5 Walkouts (Video)
:30s Moderate/Fast Row, 5 Inchworms
Barbell Warmup (empty barbell, Video)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
With our first weight on the barbell:
3 Rounds: 3 DL + 3 HPC + 3 Push Jerks
Into… 7 Calorie Row
With our second weight on the barbell:
2 Rounds: 3 DL + 3 HPC + 3 Push Jerks
Into… 7 Calorie Row
With our third weight on the barbell:
1 Round: 3 DL + 3 HPC + 3 Push Jerks
Into… 7 Calorie Row
FITNESS
“Captain Crunch”
AMRAP 4:
3 rounds:
12 Deadlifts (75/55)
9 Hang Power Cleans (75/55)
6 Push Jerks (75/55)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (115/80)
9 Hang Power Cleans (115/80)
6 Push Jerks (115/80)
Max Calorie Row in Time Remaining
"Yeah, the chics dig sweet forarms..."
MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)
Banded Hamstring Distraction – 1:00 each side (Video)
Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)
ACTIVATION
Tempo Row – 4 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
4 Pushups
6 Alternating Spidermans (3/side)
8 Slow Air Squats, focusing on an upright torso
Followed by: Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses (behind the neck)
5 Stiff-Legged Deadlifts
5 Front Squats
1 Round, with an empty barbell:
10 Calorie Row
3 Front Squats + 3 Push Presses + 3 Thrusters
1 Round, with a light load and higher intensity:
7 Calorie Row
3 Thrusters
WOD
"BLITZEN"
5 Rounds:
20/16 Calorie Row
10 Thrusters (95/65)
Oh the joys of marriage!
MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)
Wrist Stretches – :30s in each position (Video)
Couch Stretch – 2:00 Each Leg (Video)
Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)
ACTIVATION
1 Rounds:
1:00 Light Row
5 Strict Pull-Ups
10 Banded Good Mornings (Video)
15 Abmat Sit-Ups
Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats
SNATCH WORK
EMOM 10- On the minute
1 Snatch High Pull (all done at 40% 1 RM)
1 Hang Power Snatch
1 Squat Snatch
WOD
"HEAD TO TOE"
AMRAP 8:
10 Toes to Bar
10 Burpees
MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Click HERE for Video
Banded Shoulder Distraction – 1:00 Each Side
Click HERE for Video
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Click HERE for Video
Pigeon Pose – 2:00 each side
Click HERE for Video
ACTIVATION
1:00 Light Bike, 5 Spiderman and Reach, each leg (Video HERE)
:45s Moderate Bike, 5 Walkouts (Video HERE)
:30s Moderate/Fast Bike, 5 Inchworms (Video HERE)
200 Meter Jog + 50 Meter Wreckbag jog
1 Round, at a “walkthrough” intensity. This is the order of the workout, and will prepare,
20 Double-Unders
10 Air Squats
100 Meter Run
50 Meter Wreckbag Run (50/35)
5 Kettlebell Swings
5 Calorie Bike
FITNESS
“Shred It”
160 Single Unders
80 Air Squats
800 Meter Run
400 Meter Wreckbag Run (50/35)
40 Kettlebell Swings (53/35)
40/30 Calorie Bike
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side
200 Meter Slow Jog + 5 Walkouts (Video HERE) + 10 Alternating Spidermans (Video HERE)
100 Meter Slow/Medium Jog + 5 Scap Retractions + 10 AbMat Sit-Ups
100 Meter Medium Jog + 5 Inchworms (Video HERE) + 5 Toes to Bar
2 Rounds, resting 1:00 between. Build in intensity:
100 Meter Run, 3-6 Toes to Bar
Aim is to find our workout pace, and dial in the transition moving to our first Toes to Bar.
"CEMENT MIXER"
Every 3:00 for 7 Sets:
400 Meter Run
12 Toes-to-Bar
MOBILITY
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
Medball Thoracic Opener – 2 Sets of 1:00 (Video)
Banded Shoulder Distraction – 1:00 Each Side (Video)
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg (Video)
Pigeon Pose – 2:00 each side (Video)
ACTIVATION
500 Meter Easy Row, into:
2 Rounds:
3 Spiderman and Reach, each leg (Video)
5 Sit-Ups
3 Walkouts (Video)
5 Sit-Ups
1 Round, at moderate intensity. Goal is to feel the transitions out.
3 Kettlebell Swings
3 Burpees
3 Kettlebell Swings
3 Box Jumps
Rest 1:00
1 Round, building in intensity
3 Kettlebell Swings (working weight for today)
3 Burpees
3 Kettlebell Swings (working weight for today)
3 Box Jumps
WOD
AMRAP 9:
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)
MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total (Video)
Pectoral Mash (chest) – 1:00 each side (Video)
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg (Video)
Pigeon Pose – 2:00 each side (Video)
ACTIVATION
250 Meter Row, 5 Good Mornings (empty bar) + 10 Pushups + 15 Air Squats
250 Meter Row, 5 Walkouts(Video) + 10 Deadlifts (empty bar)
250 Meter Row, 10 Wallballs
Rest 2:00, and build to a light deadlift (~75% of your Part #1 weight)
7 Wallballs, directly into:
2 Rounds:
3 Deadlifts + 3 Barbell Facing-Burpees
WOD
“Frank the Tank”
AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (135/95)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (155/105)
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (185/135)
6 Lateral Barbell Burpees
