December 3, 2018

December 3, 2018

6 minute amrap of :

bear crawl - length of room

lunges - length of room

hallelujahs x 15

straight arm plank - 20 seconds


Deadlift (7 min wu + 4 sets, every 2 mins perform 2 reps)


notes :

- goal = 2 sets at heavier load than last week.

- 5 minutes to warmup bench press before wod.Metcon (AMRAP - Reps)


team wod

3 person team

6 minute max reps of :

50 deadlifts (185/135)

50 deadlifts (225/155)

amrap deadlifts (275/185)


rest 4 minutes


6 minute max reps of :

50 bench press (135/80)

50 bench press (155/90)

amrap bench press (185/100)


notes :

- rx+ = 2 person team

- score = total reps of both sets combined

- level 2 scaling :

men deadlifts - 135/155/175

men bench press -

95/115/135

women deadlifts -

95/115/135

women bench press -

65/75/85

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