170712

Training Plan Wod for Wednesday, July 12th, 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.

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

Conditioning:
6 SandBag Cleans, or tire flips
9 Rope Climb
12 Ring Muscle-Up
15 Bar Muscle-Up
18 SandBag Cleans, or tire flips