Strength / Skillwork
Bench Press (10-8-5-5-3-1-1)
BB-50-65-75-85-90-PR
WOD
Metcon (Time)
15-12-9 reps for time of:
Deadlifts 1.5x BW [2x BW]
Shoulder Presses 50% BW [75% BW]
The deadlifts and shoulder presses should not be more than 70-80% of your 1RM in those respective lifts! Be smart!
We have an alternate option based on % of 1RM versus BW.
Metcon (Time)
15-12-9 reps for time of:
Deadlifts @ 70% [80%] of 1RM
Shoulder Presses @ 70% [80%] of 1RM
Do this if your 70-80% of 1RM is less than 1.5 BW on deadlifts or .5 BW on shoulder press.
Elements
Metcon (Time)
3 Rounds for time:
200m Run
15 KB Deadlifts 70/55# [100/70#]
15 DB Shoulder Press 30/20s [45/30s]
