Monday, September 30th

29
Sep

Monday, September 30th

Monday, September 30th

Deadlift (Week)
6 x 75%
4 x 80%
4 x 85%
2 x 90%
1 x 95%
1 x 100+% (optional)

NOTES:

-This is the last week of our cycle, let’s finish strong!

-If you’re feeling good, feel free to take a couple attempts at a new PR. If today isn’t the day, then just leave it all out there on the metcon!

-Don’t jump straight to 75%. Hit 15-20 reps between 40-60% as you warm up.

METCON:

“Baseline”
For time:

500m row
40 air squats
30 abmat situps
20 pushups
10 pullups

NOTES:

This benchmark WOD will be over before you know it, so really push the pace and see how fast you can finish.

Pay attention to points of performance! Don’t go so fast that you aren’t hitting standards.

-Full depth on the squats and open hips at the top.
-Touch the floor behind and in front of you on the situps.
-Chest touches ground on pushups.
-Chin over the bar on the pullups.

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