Monday – 220221

Monday – 220221

SWOD

Every 4 minutes for 3 sets, complete:
Deadlift
– 3 reps @ 65.5%
– 3 reps @ 74.5%
– 3+ reps @ 83.5%

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

Then, every 3 minutes for 3 sets, complete:
Single-arm DB Row x 5 reps/arm
DB Pullovers x 5 reps

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

WOD

“Grace”

For time (6 min cap):
30 Clean & Jerk (135/95)

*compare to 210824

……….

BURN

For time (25 min cap):
27 Shoulder to Overhead
27 Front Squats
27 Deadlifts (use heavier weight)
400m Row
21 Shoulder to Overhead
21 Front Squats
21 Deadlifts
300m Row
15 Shoulder to Overhead
15 Front Squats
15 Deadlifts
200m Row
9 Shoulder to Overhead
9 Front Squats
9 Deadlifts
100m Row

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WOD