Warm-up Drills
I. 8:00 AMRAP of
Row 150m
8 x Air Squats (Wall Therapy)
8 x Hollow Rocks
5 x Push Press (45lbs)
5 x Push/Split Jerk (45lbs)
II. Mobility
Impact/Focus: Deficit Deadlift
Warm up as needed before completing the following workload.
Deadlift 5-5-5-5-5
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“Windmill”
For Time:
10 x Push/Split Jerk (155/95)
10 x GHD Sit-ups
8 x Push/Split Jerk (155/95)
20 x GHD Sit-ups
6 x Push/Split Jerk (155/95)
30 x GHD Sit-ups
4 x Push/Split Jerk (155/95)
40 x GHD Sit-ups
2 x Push/Split Jerk (155/95)
50 x GHD Sit-ups
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20 min mercy rule. 150 ghd’s are just not fair… I cried
20 min mercy rule. 150 ghd’s are just not fair… I cried
185# deficit deadlifts
13:34 115lb split jerk
“Deficit Deadlift” : 235 x 5; 245 x 4
“Windmill” : 17:03 @ 115#
Deficit Deadlift 365 x 5
Windmill 18:22 Rx
Deadlift- 225# focused on form vs. heavy weight
Windmill- 12:35 Rx
Deficit deadlift: 205×5 and 225×3
Windmill: 18:56 RX – 105# jerks