Thursday, September 26, 2019

Warm-up WOD – will start 10 min. after class begin time
  • 500/400 m. Row/ 20/15 c. Bike
  • 1 rd. DT lite
  • 175 m. Run

 

MetCon: DEATH by DT
4 min. rds. – score is max cal.
 
  • 2 rds of DT
  • then max cal.
  • 3 min. rest
  • 2 rds of DT
  • then max cal.
  • 3 min. rest
  • 2 rds of DT
  • then max cal.

DT is 155/103 – 12 Deadlift, 9 Hang Power Clean, 6 Push Jerk


Fitness/Recovery
7 rds. for time
 
  • 7 Thruster 65/53
  • 7 B-O BB Row 65/53
  • 21 Step-up 20/16

 

Powerlifting:
Dynamic Effort Lower Body
 
  • Back Squat 8×3 60% EMOM
  • Deadlift 10×2 60% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Band Pull-thru 75 ea.