Warm-up
1) Pick one of the following
Run – 200m / DU’s – 50-75 / Row – 250m
2) Knee Hug Walk ~40-50 feet
3) Quad Stretch Walk ~40-50 feet
4) Inch Worms – 3-5
5) Spider Walks (per leg) – 3-5
6) Pass-Throughs – 10
7) WOD specific movements with empty bars
Heavy
Week 2 of 8
In 15 minutes
Deadlifts (unbroken) 2 x 5 @ same bar weight (write the weight used down)*
*Add 5-10 pounds to the bar from last week
Warm-up the deadlift accordingly before beginning
Regular WOD
3 minute AMRAP
a) Deadlifts (165#/110#) – 5
b) Knees-to-Elbows – 5
Rest 2 minutes
3 minute AMRAP
c) Hang Power Cleans (115#/75#) – 5
d) Pull-ups – 5
Rest 2 minutes
3 minute AMRAP
e) Thrusters (95#/65#) – 5
f) Box Jumps (24″/20″) – 5
Rest 2 minutes
3 minute AMRAP
g) Behind-the-Neck Press (95#/65#) – 5
h) Ring Dips – 5
WODKILLERS
3 minute AMRAP
a) Deadlifts (185#/115#) – 5
b) Knees-to-Elbows – 5
Rest 2 minutes
3 minute AMRAP
c) Hang Power Cleans (135#/95#) – 5
d) Pull-ups – 5
Rest 2 minutes
3 minute AMRAP
e) Thrusters (115#/75#) – 5
f) Box Jumps (24″/20″) – 5
Rest 2 minutes
3 minute AMRAP
g) Behind-the-Neck Press (115#/75#) – 5
h) Ring Dips – 5
If desired, post scores to comments!
Heavy 345#
WODK 169
No heavy lift
Rx’d 227 reps
75+65+50+37
Heavy Lift (280#)
Rx’D (180 Reps)
Heavy – #345
235 reps Regular WOD
Heavy: 325#
WODKILLERS: 140
Heavy 150#
Wod-130 reps (f-box steps, h-red band)
Heavy: 235#
WODKILLERS (h-purple band) – 60+40+33+33
Total score = 166