Warm up
3 rounds of
1 min cardio
5 strict hang leg raises
5 scap pullups
5 per side single KB suitcase deadlifts
Deadlift
Take 20 min to find a 2 reps max deadlift
Suggested build up:
5 reps at 50%
3 reps at 60%
3 reps at 70%
3 reps at 75%
2 reps at 80%
2-3 singles building to ~90%
Then attempt a 2RM.
Use the first 10 min to warm-up to about 80-90% and the last 10 min for attempts.
Compare to Friday October 17th
Conditioning Benchmark
Wodapalooza online qualifier WOD 3
3 rounds for time:
7 double DB devil presses 50/35 lbs
12 double DB thrusters 50/35 lbs
16 alternating double DB front rack lunges 50/35 lbs
Time cap: 10 min
Compare to Thursday October 23rd
EVF360
Part A
20 min alternating EMOM:
1 Turkish getup per arm
10 single leg double KB RDL, right leg
30 sec handstand hold or plank hold
10 single leg double KB RDL, left leg
20 alternating DB plank pull through
Part B
Wodapalooza online qualifier WOD 3
3 rounds for time:
7 double DB devil presses 50/35 lbs
12 double DB thrusters 50/35 lbs
16 alternating double DB front rack lunges 50/35 lbs
Time cap: 10 min
Compare to Thursday October 23rd