WOD

“Sneak Out”

METCON

10 Plate Push
20 Toes to Bar
20 Deadlifts
20 Toes to Bar
20 Deadlifts
20 Toes to Bar
10 Plate Push
Weight: 225/155

MASTERS

8 Plate Push
20 Knee Ups
20 Deadlifts
20 Knee Ups
20 Deadlifts
20 Knee Ups
10 Plate Push
Weight: 185/135

MOVE

6 Plate Push
15 V-Ups
15 Deadlifts
15 V-Ups
15 Deadlifts
15 V-Ups
6 Plate Push
Weight: 135/95

WOD GUIDANCE & GOALS
Yes, plate pushes are back! Start and end the toes to bar, deadlift couplet with 10 plate push (10 lengths). The pushes will fatigue your legs and tax your lungs, so expect to do smaller sets of toes to bar and deadlifts (5-10 reps at a time.) Choose a weight for the deadlifts that you could do for fifteen reps unbroken if you were fresh. And if you can connect 7-10 toes to bar in a row stick with toes to bar for the workout. If you’re looking at sets of 3-5 from the start, you might want to mix in some knee ups (combo of the two movements) to keep the intended stimulus. Spend no more than three minutes on plate pushes, around one minute for each set of toes to bar, and around ninety seconds per set of deadlifts. Target 15 minutes

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HOME WOD

400 Meter Run
20 V-Ups
20 Lunges
20 V-Ups
20 Lunges
20 V-Ups
400 Meter Run

OLYMPIC LIFTING

Lifts
2 Power Cleans + 1 Hang Clean (knee)+1 Front Squat
1 set at 75%
4 sets at 80%

2 Halting Deadlifts + 2 Clean Pulls
1 set at 90%
3 sets at 95%

5 Snatch Push Press + 2 Overhead Squats
3 sets at 75%

2 Parallel Front Squats + 2 Front Squats
2 Sets at 70%
2 Sets at 75%