Strength
Deadlift 3x5 at 90% of your five rep max
Go back to our last 5/5/5 day and use 90% of your best set for all 3 sets of 5 repetitions
WOD
3 rounds for time
Deadlift, 5 reps at 75% of your one rep max
15 handstand push ups
21 pull ups
Beginner and intermediate can do piked handstand push ups and jumping pull ups as needed all levels finish with one minute total planche practice
Silly me, I did my first rep @90% i rep... (@220), I fixed this mistake and did the rest @ 175. MUCH better.
ReplyDeleteFor the WOD I did kipping pull ups, 185lbs deadlifts and piked handstand push-ups.
My time - 8:50
Good WOD!