NEWS
THU WOD Recording: Here
WOD
“Bad Habit”
AMRAP 15
Up Ladder by 3 Reps
3 Deadlifts
3 Handstand Push Ups
3 Box Jumps – step ups
6/6/6, 9/9/9, 12/12/12, etc
Post Rounds/Reps to Comments.
httpv://www.youtube.com/watch?v=x_nys9plIV8
WOD Guidance & Goals:
With your dumbbell, kettlebell or barbell complete 3 deadlifts, then 3 handstand push ups (scale: from bench,box,chair, or inverted push ups, or push ups), then 3 box jumps or step ups. The next round do 6 reps of each movement. The next round 9 reps. Continue to add three reps every round until 15 minutes has expired. Target the round of 15.
Barbell: 185/135
ENDURANCE
1 hour hike with a backpack or vest 20#
BARBELL CLUB
1) Clean from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.
2) Clean deadlift: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
3) Bent over row: 3-5 sets x 5 reps within 90% of 5 RM on Tuesday