warmup: sled drag (4.5 plates)
3 each of 50 m: A, B, C Skips; Karaoke
SSB box squats: x15, x10, x5, x3, then in 5 sets find a heavy single
Stiff-legged deads: 4x10
GHR: 3 x Amrap
Hypers: 3x25
OH Situps 3x10@75#
10 x Run 200 m every 1 min: post times
This week will be made up of heavy singles and high percentages. If you need to make up wods from the previous week(s) go ahead and do so. Keep in mind that we are going 6 days straight with only 1 rest day(sunday) then into another high percentage dynamic week.
AOD
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SSB box squats: x15, x10, x5, x3, then in 5 sets find a heavy single
65x15, 155x10, 205x5, 235x3
255-275-285(f)-280-285(f)
Stiff-legged deads: 4x10
@135
GHR: 3 x Amrap
9-7-5
Hypers: 3x25
@90
20x20x20
OH Situps 3x10@75#
60#
10 x Run 200 m every 1 min: post times
38-38-38-40-38-36-38-38-37-33
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