10-4-16

10-4-16

WARM-UP

3 rounds

-60sec row

-60sec slow and controlled barbell OR banded good mornings

 

 


 

 

STRENGTH

EMOM- every 2mins for 6mins

Partial Deadlifts

2″ above the ground

– 5 reps

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EMOM- every 2mins for 6mins

Below the Knee

-4 reps

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EMOM-every 2mins for 6mins

Full Deadlifts from the ground

-3 reps

 

 


 

 

WOD

TIME CAP-16MINS!

“Grip It and Rip It”

3 Rounds For Time:

-100M Farmer Walk

-10 Hang Power Cleans

-10 Front Squats

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WEIGHTS:

RX- (53/35) (115/75)

RX+ (70/53) (145/105)

*If you have to use DBs for your farmer walk go about 15lbs lighter than you would use on Kbs.

 

 

 

 

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