170705

Training Plan Wod for Wednesday, July 5th, 2017

Wod with Class:
3 Rounds of Deadlift:
70% x 3
75% x 3
80% x 3+

Complete a set of Deadlift every 2 minutes for 9 rounds. The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Split Jerk
4 x 2 @ 80% 1RM
*2.5-5KG Increase Each Week

Conditioning:
5 Rounds:
10 Medball GHD Sit-Up
100 ft. Handstand Walk
100 Yard Sled Push 180/140-lb