Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 2 )
Use 90% for all your sets. Lift on a 3-minute clock.
WOD: 10 Minute Clock
150 Deadlifts (95/65)
ME Chest to Bars with Remaining Time
RX+: 135/95; Bar Muscle Ups
Teen/Masters RX: 65/45; Pull Ups
Teen/Masters RX+: 95/65; Chest to Bar
Stimulus/Focus: Move through the deadlifts as quickly and safely as possible. Leave yourself as much time as you can to work on your gymnastics movement. Your score is the time it takes you to complete the 150 deadlifts.
10 Minute Clock
150 Wall Balls (20/14)(10’/9′)
ME Chest to Bars with Remaining Time
RX+: 20/14 and 12’/10′ and Bar Muscle Ups
Teen/Masters RX: 14/10 and 10’/9′ and Pull Ups
Teen/Masters RX+: 14/10 and 12’/10′ and Chest to Bar
Stimulus/Focus: Same as above! Try to do large chunks of wall balls. Your score here is the time to complete 150 wall balls.
Total Gymnastics Reps in Both 10 Minute Workouts
Cool Down: Tabata Plank Holds