SWOD
Deadlift 1x3 at 65% 1RM
Deadlift 1x3 at 75% 1RM
Deadlift 1x3 at 85% 1RM
Rest as needed between sets.
WOD
Tabata Ball Slam, 20 lbs
Tabata Push-up (hand release)
Tabata Farmers Carry, 70/53 lbs
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
This is a FULL tabata for each, so the workout will be 12 minutes long. Coaches choice on how it is performed (Each movement at a time (AAA....BBBB....CCCCC....) or "A" movement then "B" movement and then "C" movement, ABC, ABC, ect.... )
Deadlift 1x3 at 65% 1RM
Deadlift 1x3 at 75% 1RM
Deadlift 1x3 at 85% 1RM
Rest as needed between sets.
WOD
Tabata Ball Slam, 20 lbs
Tabata Push-up (hand release)
Tabata Farmers Carry, 70/53 lbs
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
This is a FULL tabata for each, so the workout will be 12 minutes long. Coaches choice on how it is performed (Each movement at a time (AAA....BBBB....CCCCC....) or "A" movement then "B" movement and then "C" movement, ABC, ABC, ect.... )
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