Strength
Deadlift
6 – 70%
6 – 80%
3 – 90%
2 – 95%
Workout
4 Rounds for time
20/15 Bike Cals
15 Overhead squats (95/65)
10 Strict C2B Pull ups
**I’d like to think of this as a ‘work on your weaknesses’ day. For deadlifts, get out of the habit of bouncing the plates off the ground. Deadstop deadlifts –> control the bar down, breathe, keep hands on the bar and reset, pick it up again, repeat. On the bike, men should be hitting a minimum of 300 watts, and the ladies a minimum of 200. Can’t do it? It looks like we found a weakness.. time to work on it. Overhead squats at this weight and reps, which is the same for the Girl benchmark WOD “Nancy” *cough, coming up in December, cough*), so you should be able to do them all unbroken.
Here’s the crotch kicker.. strict chest to bar pull ups. How many strict pull ups do you have? Oh you only kip? Looks like we found another weakness for you to work on. Pull ups listed in warm ups? Looks like you’re doing them strict the rest of the year. No pull ups? We can do toe assisted pull ups.