WOD – 8 July

Saturday 8 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Deadlifts.

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%
  •       2 x 5 reps at 60% (if box squats, use 21x tempo)
  •       2 x 4 reps at 65%
  •       2 x 3 reps at 70%, final set – max touch-n-go reps

Team WOD (AMRAP25)

  •        3 TTB / 3 CTB pull-ups
  •        1 clean (any)
  •        Penalty for not completing the TTB+ CTB couplet unbroken (ie, not letting go of the bar) = 1 additional clean
  •        Clean weight increases every five minutes
  •        RX male athletes – 115/135/155/185/205
  •        RX female athletes – 75/95/105/115/135
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