Warm-up
Spend 2 minutes in Z1
Then 3 rounds of increasing weight
10 deadlifts
10 back squats
10 S2OH
Mobility
Barbell smash hamstring and quads
Spend 2 minutes in bottom of the squat w/barbell on back
Pigeon, spiderman and the usual
WOD
Lurong Challenge WOD #2
2 min ME deadlifts
Rest 1:00
2 min ME back squats
Rest 1:00
2 min ME S2OH
So many rules. Coaches will have all details.
Level 1 –
Deadlift – (95/65#)(75/45#)
Back squat – (45/35#)
S2OH – (45/35#)
Level 2 –
Deadlift – (185/115#)(155/95#)(135/85#)
Back squat – (135/85#)(115/75#)(95/65#)
S2OH – (95/65#)(75/45#)(65/35#)
Level 3 –
Deadlift – (275/175#)(225/145#)(185/115#)
Back squat – (225/145#)(185/115#)(155/95#)
S2OH – (185/115#)(135/85#)(95/65#)
Conditioning
500m row w/3:00 rest, x3
