Register for “Deadlifts For Derek” on November 1!
STRENGTH
OTM 15
- Minutes 1-5: Shoulder Press x 3
- Minutes 6-10: Push Press x 2
- Minutes 11-15: Jerk x 1
WOD
Level 1
AMRAP 12:
- Run x 400m
- Box Jump Step Down (18/12) x 15
- Russian Kettlebell Swing (40/20) x 15
Level 2
AMRAP 15:
- Run x 400m
- Box Jump Step Down (24/20) x 15
- Kettlebell Swing (53/35) x 15
SP: 55, 60,65, 70,75
PP: 80,85, 90, 95, 100
PJ: 105, 110, 115, 120, failed 125 (freaked out on the clean)
WOD: 3+200m
SP- 65#
PP- 85#
PJ- 95#
WOD- 4 + 200 m.
125, 175, 185
4+300
105, 135, 165
3+4 box jumps
SP: 55, 60, 65, 70, 75
PP: 75, 80, 85, 90, 95
PJ: 95, 100, 105, 110, 115 (might have tied my PR on that last one)
WOD: 4 + 175m Rx