August 16, 2017
WEDNESDAY!
STRENGTH: (15:00)
5×3 “Floor Pause” Deadlift!
Perform progressively loading sets of 3-3-3-3-3 Deadlifts for the time allotted. Note: Your 5×3 does not include your warm up sets. No T&G sets. Form is Key. Partner Up!
*Clips are required. Do not let empty BB’s drop when de loading your bar!
SCALE DOWN OPTION:
3 Rep Heavy “traditional” Deadlift (No Pause). Ok to do
3 singles.
STRENGTH ALTERNATIVE:
12:00 – 15:00 AMRAP!
16 Sumo DL High Pulls #44/25
16 Alt Plank Rows #25/15+ DB
50 Alt. Toe Taps (“16 Box)
MET CON: 12:00 Clock!
Goal: 4R+
COMPETITOR: 4RFT!
15/12 Calorie Row
(cone to cone) HS Walk x 2
12 Deadlifts #225/165
RX: AMRAP!
12 Handstand Push Ups
12 Deadlifts #205/145
12/9 Calorie Row
PERFORMANCE: AMRAP!
10 Deadlifts #185/125 (#165/115 or #135/95)
DL MOD: 15 KB Sumo DL #53/35)
10 Handstand Push Ups
(8 assisted HSPU or 30 Alt. Plank Hold Shoulder Taps)
12/9 Calorie Bike