Monthly Challenge
Daily Core Workout
Pre WOD:
E2MOM for 16 min:
1, 30 sec of Max Bench Press 74%
2, 30 sec of Max Strict Pull Ups*
* Level 3 uses a weight 10/5 kg
WOD:
A, Deadlift:
Set 1: 8 Rep Deadlift 65% (RIR3-4)
Set 2: 6 Rep Deadlift 72% (RIR3-4)
Set 3: 4 Rep Deadlift 80% (RIR3-4)
Set 4: 2 Rep Deadlift 88% (RIR3-4)
B, Partnerwod:
16 min Amrap:
12/9 Cal Row
6 Devil Press 1*22.5/15 kg (50/35 lbs)
– Partners alternate rounds
Post WOD:
2-3 sets for quality:
15 GHD Hip Extensions
60 Sec Sandbag Bearhug Hold
* Increase Reps/Weight or movement quality from last week
GHD Hip Extension: https://youtu.be/DzifQpnShpE
Sandbag Hold: https://youtu.be/qyEKdJbhYEU
