Monday 10/16/17 - Leg Day

MAIN WOD
M-1: Deadlift
5-5-5 *Build to a challenging but technically sound set. *Leave two good reps in the tank. *No TNG.
Then Accumulate 15 Paused Reps
*Paused reps are performed at 15% less than today's heavy set of 5. *Pause for a full three count just below the knee, then stand up the rest of the way. *Slow eccentric.
M-2: As Far As Possible in 10 Minutes:
10 Calorie Row or Bike
5 Deadlifts, 275#/185#
12 Calorie Row or Bike
6 Deadlifts
14 Calorie Row or Bike
7 Deadlifts
Etc.
L1: Scale Deadlift to 60%
Extra Credit:
3 Sets for Quality:
20 Double Kettlebell Front Rack Walking Lunges
10 Half Kneeling Kettlebell Press/side
15 Single Arm Kettlebell Rows/side
FITNESS CLASS
F-1: Deadlift
5-5-5-5-5-5
Superset with 10 DU/20 SU
F-2: AMRAP 10:00
24 DU/48 SU
12 Double KB Deadlifts
6 Pull ups/Ring Rows
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