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Wednesday 7/17/2013 WOD

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Warm up

400 meter row or ski

Dynamic stretches

Kip practice

 

Strength

Dead- lifts

Level 2

3-3-2-2-2

60%-70%-80%-85%-90%

of your 1RM

 

Level 1

Romanian Dead lifts

3-3-3-3-3

Build up to a challenging set of 3

 

Training

“Pulling FRAN”

Level 2 (Advance)

21-15-9

Pull-ups

Dead-lifts (225/155lbs)

 

Scale Pull ups with bands

Scale pull ups with ring rows

Scale load on the dead lift

Scale reps

 

Level 1 (Beginner)

21-15-9-15-21

Russian Kettle Bell swings (53/35lbs)

Ring rows

 

 

 

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