180119

Training Plan WOD For Friday, January 19th, 2017:

Wod With Class:
Week 3:
3 Rounds of Deadlift:
70% x 5
75% x 3
85% x 1+

Complete a set of Deadlift every 2 minutes for 9 rounds. The goal on the plus set is 6-9 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds. (Dips, Pull-Ups, Rope Climbs, Dubz, Muscle-Up, HSPU, etc.)

Power Snatch EMOM

3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 Min Rest Between Rounds

Conditioning:
21 Min EMOM, alt:
Calorie Bike
Burpee
Rest

*Try to maintain the same number for each movement as last week (this week is 1 extra round).