WOD Blog

Mon, Nov 16 2020

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

11.16.2020


(Time)
Monday 11/16/2020

Warm-up
3 ROUNDS
5 Inch Worms
5/5 Staggered Stance Good Morning
8/8 Split Squat

Strength
Deadlift (1x6 / 1x6 / 1x6+)
DEADLIFT
1x6 @ 65-70% (Light-Moderate) of 2RM
1x6 @ 70-75% (Mod)
1x 6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure...no more than 8-10.

Workout
Metcon (AMRAP - Reps)
'The Chief Is Dead'
Five 4-minute AMRAPS in 24 minutes
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
12 Dead-lifts

- Rest 1 minute, then repeat (5 Times Total)