Wednesday: Full body Metcon w/ Deadlift

BB Deadlift Waves

Complete 1 wave every 3:00

Set 1: 0:00 - 3:00

3 Reps @ 60% of IRM

2 Reps @ 70% of 1RM

1 Rep @ 78% of 1RM

Set 2: 3:00 - 6:00

3 Reps @ 75% of IRM

2 Reps @ 80% of 1RM

1 Rep @ 83% Of 1RM

Set 3: 6:00 - 9:00

3 Reps @ 80% of IRM

2 Reps @ 83% of 1RM

1 Rep @ 87%+ of 1RM

Full Body METCON

BEGINNER - Scaled

14 Minute AMRAP

20 Double Unders OR 40 Single Unders

18 Air Squat

15 BB Strict Shoulder Press (65/45 lb)

10 Toes to Bar OR Knees to Chest OR V-Up

5 DB Devil Press (40/20 lb)

INTERMEDIATE - RX

14 Minute AMRAP

30 Double Unders OR 60 Single Unders

10 Front Squat (95/65 lb)

15 BB Strict Shoulder Press (95/65 lb)

10 Toes to Bar OR V-Up

5 DB Devil Press (50/35 lb)

Bonus Accessory Work (after WOD)

4 Rounds

:30 Side Plank (left)

:30 Side Plank (right)

:30 Plank Hold (front)

20 Weighted Sit Up (hold DB or plate)

20 Flutter Kicks (L + R = 1)