WOD

Strength – Deadlift Week 1

Deadlift 1×5 at 40% 1RM

Deadlift 1×5 at 50% 1RM

Deadlift 1×3 at 60% 1RM

Deadlift 1×5 at 65% 1RM

Deadlift 1×5 at 75% 1RM

Deadlift 1×5+ at 85% 1RM

Rest as needed between sets.

add 10lbs to your 1 RM

 

GP WOD

For time:

10 Single Dumbbell Overhead Squats, pick load

1 Burpee

9 Single Dumbbell Overhead Squats, pick load

2 Burpees

8 Single Dumbbell Overhead Squats, pick load

3 Burpees

7 Single Dumbbell Overhead Squats, pick load

4 Burpees

6 Single Dumbbell Overhead Squats, pick load

5 Burpees

5 Single Dumbbell Overhead Squats, pick load

6 Burpees

4 Single Dumbbell Overhead Squats, pick load

7 Burpees

3 Single Dumbbell Overhead Squats, pick load

8 Burpees

2 Single Dumbbell Overhead Squats, pick load

9 Burpees

1 Single Dumbbell Overhead Squat, pick load

10 Burpees

*10-9-8…ect per arm

 

OPEN WOD

For time:

10 Single Arm Overhead Squats, pick load

1 Burpee To 6″ Target

9 Single Arm Overhead Squats, pick load

2 Burpee To 6″ Targets

8 Single Arm Overhead Squats, pick load

3 Burpee To 6″ Targets

7 Single Arm Overhead Squats, pick load

4 Burpee To 6″ Targets

6 Single Arm Overhead Squats, pick load

5 Burpee To 6″ Targets

5 Single Arm Overhead Squats, pick load

6 Burpee To 6″ Targets

4 Single Arm Overhead Squats, pick load

7 Burpee To 6″ Targets

3 Single Arm Overhead Squats, pick load

8 Burpee To 6″ Targets

2 Single Arm Overhead Squats, pick load

9 Burpee To 6″ Targets

1 Single Arm Overhead Squat, pick load

10 Burpee To 6″ Targets

*10-9-8…ect per arm

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698 Central Ave
Brooklyln, NY 11207
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