*Max score for today will be 10. You will have a score for every minute completed.
8 Sumo Deadlift
20 Band Pull Aparts
12 Romanian Deadlift
12 Dumbbell Row (6/side)
Athletes will alternate back and forth between calories on the rower and burpees. They will have the whole first minute to complete a 15/12 calorie row, resting until the top of the next minute. They will then have the whole next minute to complete 15 burpees. These numbers are meant to be challe...
8 Minute EMOM:
Hang Power Clean + Power Clean + Split Jerk
Sets 1-2 – 65%
Sets 3-4 – 68%
Sets 5-6 – 71%
Sets 7-8 – 74%
*Take % off of 1RM Hang Power Clean
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-Ups
Athletes should choose a weight on the barbell that they could complete unbroken when fresh, but one that will likely be completed in quick singles or very small sets during the workout. Athletes can also look to choose a pull-up variation they could complete unbroken when fresh, but one that break into 2 sets per round within the wor...
Due to last Satuday's WOD dodgers (you know who you are) today's metcon will be a surprise!
There will be some running today, I would suggest bringing running shoes if you need them. As always there is a bike or rower to substitute for any running that is programmed.
The moral of the story...don't cherry pick workouts. The workouts that you are avoiding are those that you probably need to do the most. Work your weaknesses and do the workouts that scare you. You will become a better athlete for doing this.