WARMUP:
Coaches Choice
STRENGTH/SKILL:
Week 2/8 Linear Progression
15 min Clock to Complete:
A. Establish a heavy 5 Deadlift (Add 10lbs to last week)
B. 3 Sets Max Strict Pull Ups (at least 2 min rest between sets)
– If you have 1 strict pull up but less than 7, then do max strict and have partner assist to get 7 ea. round
– If no strict pull ups then find a band that allows for 7 in set 1
WOD:
Performance
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
Functional
AMRAP 5:
Buy-In: 50 Wallballs (14/10)
12 Deadlifts (135/95)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs (14/10)
9 Deadlifts (155/105)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs (14/10)
6 Deadlifts (185/135)
6 Lateral Barbell Burpees