WOD 11/7/16

Spend 15 minutes building up as heavy as possible with: 5x Deadlift 4x Hang Power Clean 3x Shoulder to Overhead

WOD 11/5/16

10 Rounds: 7x Deadlift 7x Front Squat 7x Push Press

WOD 11/1/16

Deadlift 10,5,3,1,1,1,3,5,10 Cash Out: 50,40,30,20,10 Double Unders 15x Hollow Rock after each set

WOD 10/27/16

10,9,8…1 Deadlift 3x Muscle Up after each set.

WOD 10/20/16

50 Wallballs 50x Deadlift (185/155) 50x HSPU Each break during WB and HSPU, do a 15 sec deadlift hold.

WOD 10/6/16

8 Rounds: 3x Deadlift 7x Dip 9x Leg Lift 30x Double Under

WOD 9/29/16

Deadlift 3,3,3,3,3,3 Then:  3 Rounds: 10x Hollow Rocks 10x Leg Lifts 10x Iso Ab to Plank 10 sec Hollow Hold 1 minute rest METCON ONLY: 400m 25x Deadlift/10x Hollow Rocks/10x Iso Ab to Plank 400m 20x Deadlift/ 10x Hollow Rocks/10x Iso Ab to Plank 400m Read More …