WOD
STRENGTH
Push Press
5×5, building
Push Press
5×5, building
FOR ROUNDS
AMRAP 9
Up Ladder by 3
3 Pull Ups
3 KB Deadlifts
Up Ladder by 3
3 Pull Ups
3 KB Deadlifts
Weight: 70/53
STRENGTH
Push Press
5×5, building
Push Press
5×5, building
FOR ROUNDS
AMRAP 9
Up Ladder by 3
3 Banded Pull Ups
3 KB Deadlifts
Up Ladder by 3
3 Banded Pull Ups
3 KB Deadlifts
Weight: 53/35
STRENGTH
Push Press
5×5, building
Push Press
5×5, building
FOR ROUNDS
AMRAP 9
Up Ladder by 3
3 Ring Rows
3 KB Deadlifts
Up Ladder by 3
3 Ring Rows
3 KB Deadlifts
Weight: 35/26
WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to a 7/10 effort, then you’ll build for the remaining four sets. Push your limits on the final set, ending at a 9/10 effort. For the push press, there is NO redip of your legs at the end. Record your heaviest set.
THEN, in a nine minute window, you’ll complete a three reps up-ladder starting with 3 pull ups and 3 kb deadlifts. The pull ups are kipping, and the kb deadlifts are with TWO kettlebells. Keep the pull ups unbroken in sets of three as long as possible. When lifting the kettlebells up/down, keep them to the outside of your feet (safety.) Target the round of 18/18.
77#; 18 dl, 15 rr
77# 15+4 44# (12+25 last time)
60# PPs, up ladder 15 reps, 26#, 35# KBs, banded PUs
85#
Round of 12 plus 21 53# KBs, RB (1/2”?) PUs
5 @ 115
3 @ 125
15 MCx
155# / 18 + 7 MCx
135
15+8 mcx
205#
12 + 18 MCx
185#
BB strict 1-2-3…..7
70# 18 + 9