Strength
10 minutes to work up to a heavy 3 Deadlift (not MAX)
Then
EMOM X 10 Minutes
3 Deadlifts @60%
METCON
Complete as many reps as possible in 10 minutes of:
3 C2B Pull Ups
3 Deadlift 120/90kg
6 C2B Pull Ups
3 Deadlift 120/90kg
9 C2B Pull Ups
3 Deadlift 120/90kg
12 C2B Pull Ups
6 Deadlift 120/90kg
15 C2B Pull Ups
6 Deadlift 120/90kg
18 C2B Pull Ups
6 Deadlift 120/90kg
21 C2B Pull Ups
9 Deadlift 120/90kg
Post Scores Below!!
100kg for Strength and then 60kg for EMOM. 108 reps in the WOD with 90kg on the bar. (7 rounds + 3 Deadlifts)
80kg for strength and then 50kg for EMOM. 162 reps for workout. Really enjoyed today. Such a good warm up too.
Used 65kg for workout
Worked up to a heavy 82.5kg for deadlifts, used 50kg for emom.
Used 70kg for wod and did pull ups and ring rows. Got 96 reps.