Warm up
2 min cardio machine of choice, then 2 rounds of:
10 alternating KB single leg RDL
5 per arm single KB Z-presses
10 alternating box steps up
5 strict toes to bars
Deadlift
5x3 at 85%
Benchmark Conditioning
Open WOD 14.3
8 min AMRAP:
10 deadlifts 135/95 lbs
15 box jumps 24/20 in
15 deadlifts 185/135 lbs
15 box jumps 24/20 in
20 deadlifts 225/155 lbs
15 box jumps 24/20 in
25 deadlifts 275/185 lbs
15 box jumps 24/20 in
30 deadlifts 315/205 lbs
15 box jumps 24/20 in
35 deadlifts 365/225 lbs
15 box jumps 24/20 in
Scaling: Calculate load increases so that the round of 25 deadlifts is at 80% of 1RM. Athletes change their own weights.
EVF360
Part A
16 min alternating EMOM:
12 double DB single leg RDL, left leg
12 alternating barbell floor wipers
12 double DB single leg RDL, right leg
12 strict hanging knee raises
Part B
2-2-2-3 intervals, 1 min rest between, each for max reps:
Round 1 (2 min): 20 burpees over the DB, Max double DB deadlifts in the remaining time 50/35 lbs
Round 2 (2 min): 20 burpees over the DB, Max double DB cleans in the remaining time 50/35 lbs
Round 3 (2 min): 20 burpees over the DB, Max double DB shoulder-to-overheads in the remaining time 50/35 lbs
Round 4 (3 min): 20 burpees over the DB, Max double DB clean and jerks in the remaining time 50/35 lbs
Note: these are 4 intervals of AMReps, the first 3 intervals are 2 min, the last interval is 3 min. There is 1 min rest between each interval
Goal: 16+, 10+, 14+, 12+