Wednesday 14 November

Rope Walk-ups

WOD:

Strength:

4×1 Deadlift @ 90%, rest 2 minutes between sets (If you do not have a 1 RM Deadlift take 15 minutes to establish one)

Conditioning:

5 Min AMRAP of
5 Deadlifts @ 75%
15 Dumbbell Push Press (heavy)

Rest 2 Mins

5 Mins to find 1RM TGU with Dumbbell or Kettlebell

SCALES:

Gold

Strength:

4×1 Deadlift @ 90% (If you do not have a 1 RM Deadlift take 15 minutes to establish one)

Conditioning:

5 Min AMRAP of
5 Deadlifts @ 75%
15 Dumbbell Push Press (heavy)

Rest 2 Mins

5 Mins to find 1RM TGU with Dumbbell or Kettlebell

Silver

Strength:

4×1 Deadlift @ 90% (If you do not have a 1 RM Deadlift take 15 minutes to establish one)

Conditioning:

5 Min AMRAP of
5 Deadlifts @ 75%
15 Dumbbell Push Press (heavy)

Rest 2 Mins

5 Mins to find 1RM TGU with Dumbbell or Kettlebell

Bronze

Strength:

4×1 Deadlift @ 90% (If you do not have a 1 RM Deadlift take 15 minutes to establish one)

Conditioning:

5 Min AMRAP of
5 Deadlifts @ 75%
15 Dumbbell Push Press (heavy)

Rest 2 Mins

5 Mins to find 1RM TGU with Dumbbell or Kettlebell

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