Friday, January 26th
Strength: Last week of Speed work the Sumo DL. Remember that we perform Sumo DL to develop hips/hamstrings so make sure your stance is wide enough to have a vertical shin. Similar format to last week with slightly heavier loads.
Metcon: Benchmark workout last done on 10/23. If you performed this last time hopefully you know where you can improve to beat for your old score. If not, break your sets early and stay away from redlining.
Strength
Sumo Deadlift:
6 x 2 for Speed @75%, every 60s, then
3 x 2 @85% for Speed-Strength, every 60s.
– Reset on each rep.
WOD
For total time:
50 Deadlifts (135, 95)
25 Bar Facing Burpees
Rest 2:00
40 Front Squats (135, 95)
20 Bar Facing Burpees
Rest 2:00
30 Hang Power Cleans (135, 95)
15 Bar Facing Burpees
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Time Cap: 18:00m (including 4:00m rest)