In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Warm up your deadlift then perform 5 reps at 60%, 65%, 70%, 75%. Back your weight down for the WOD to 60%.
Fitness: Perform 5 sets of 5 working up to an 8 RPE, then adjust the weights down 5-10% for the WOD.

Part 2 – Conditioning: “Olivia”

Performance: For Time (with a 15 minute timecap):

  • 50 Wall Ball (20/14lb)
  • 25 Sit-up (possibility to upgrade to GHD)
  • 5 Deadlift (275/185 or ~60% of your 1RM)
  • 40 Wall Ball
  • 20 Sit-up
  • 4 Deadlift
  • 3 Deadlift
  • 15 Sit-up
  • 30 Wall Ball
  • 20 Wall Ball
  • 10 Sit-up
  • 2 Deadlift
  • 10 Wall Ball
  • 5 Sit-up
  • 1 Deadlift

Fitness: AMRAP 12 minutes of –

  • 15 Wall Ball
  • 15 Sit-up
  • 15 Russian KB Swing
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