WOD – Tue, Jan 6
STRENGTH
Romanian Deadlift (RDL) (3×6, across
GOALS + GUIDANCE: Take the barbell from the rack and start your first working set of 6 at 80% of your 1 rep max, and maintain weight remaining two sets. )
CONDITIONING
“One Short Day” (Time)
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
DB Push Press
Step Ups
MCx: 50/35, 24″
MAx: banded, 35/20, 20″
MVx: ring rows, 25/15, 20″
GOALS + GUIDANCE: Break up the sets of pull ups early (4,3,3 or 6,4) to save your upper-body-pulling strength from going to failure. For the dumbbell push press, choose a weight you can get through at least six of the first ten reps before having to take a quick break. Use the unweighted step ups as a place to recover. Target 12 minutes (15 min cap.)