Monday – 220124

Monday – 220124

SWOD

Every 4 minutes for 3 sets, complete:
Deadlift
– 5 reps @ 67.5%
– 3 reps @ 76.5%
– 1+ reps @ 85.5%
– 60 sec AMRAP @ 67.5%

Notes: “+” means dig deep and do more reps if you can.

Then, every 3 minutes for 3 sets, complete:
Alternating DB Curls x 10 reps/arm
Close-grip Push Ups x 10 reps
Barbell Rollouts x 5 reps

Notes: Perform these three movements back to back as a superset. Increase load as possible.

WOD

For time:
25 Devil’s Press Front Squats

……….

BURN

5 rounds for time of:
5 DB Hang Power Cleans
5 DB Front Squats
5 DB Thrusters
5 DB Shoulder to Overhead
100m Run

– rest 1 min between rounds –

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WOD