Pic courtesy of Gymquotes.co Get your Friday going with some heavy shit!!!
Warmup:
10 Kickers per leg
10 Squat2Stands
10 Heel2Toe per side
10 Alt Toe Touch
10 Pushup2Downward Dog
10 Swimmers
10 Over & Backs
Barbell Warmup: With an Empty Bar, perform 5 reps of: Good mornings, Kang Squats, Elbow Rotations, Strict Press, Push Press, Push Jerk, RDLs, Deadlifts
WOD:
FOR TIME
21-15-9:
Deadlift (135/95)
Shoulder to OH (95/65)
-Rest 3:00-
15-12-9:
Deadlift (155/105)
Shoulder to OH (115/75)
-Rest 3:00-
12-9-6:
Deadlift (185/125)
Shoulder to OH (135/95)
Score = Total time
Good way to finish off the week with a lifting couplet that gets heavier as the WOD goes on. Yes, your reps will decrease each section, but the weight does go up, so hang onto that bar! Try to be strategic on where you break during your rounds. If you need to break during the WOD, do it either after the last Shoulder2OH rep or when you have one rep left on the deadlifts. Doing it on those two spots will prevent you from adding unnecessary reps to the WOD
Scaling Options:
Bar weight -> as needed. Make 3 jumps for each movement