Jan. 28, 2022

Strength:

Deadlift 1x5 at 80% 1RM

Deadlift 1x3 at 85% 1RM

Deadlift 1x1 at 90% 1RM

Deadlift 1x1 at 90% 1RM

Deadlift 1x1 at 90% 1RM

Complete sets every 3 mins for 15 mins. We are getting heavy on the deadlifts this week and working into 3 heavy singles at 90% 1RM. Work to break the bar off the floor and push the ground away!

Main WOD:

"Moneyball"

Complete as many rounds as possible in 10 mins of:

10 Burpees

20 Wall Balls, 20/14 lbs

Goal for the workout would be to hit a consistent pace and try to target 6+ rounds. This would mean a pace that is just a little faster than 2 mins per round. Hit a fast pace on the burpees and then try to breath through the sets of wall balls. For most athletes targeting sets of 12 and 8 in order to hit the 20 wall balls quickly and still have enough breath to tackle the burpees would be the best strategy today.

L2:

8 Burpees

15 WBs, 20/14

L1:

8 Burpees

15 WBs , 14/10

• Limited Equipment Variation

AMRAP in 10 mins of:

10 Burpees

10 Dumbbell Thrusters

• Bodyweight Variation

AMRAP in 10 mins of:

10 Burpees

20 Air Squats