coach lead

6/23/2020 - Strength

Deadlift (Week 3 of 4)
Every 4min. x 4 Rounds:
Run 400m
*Deadlift percentages

Round 1.) 5 Reps at 50% of 1RM
Round 2.) 5 Reps at 75% of 1RM
Round 3.) 3 Reps at 85% of 1RM
Round 4.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1)

*Do not hit you true 1RM today. Building everyone back for a little before we do that with deadlifts. 95% is pretty close though, so be sure to keep solid form in your back throughout the entire lift.
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6/23/2020 - WOD

Metcon (AMRAP - Reps)
8 Rounds:
20sec. of Push-Ups
10sec. of Rest

Immediately into;

8 Rounds:
20sec. of Pull-Ups
10sec. of Rest

Immediately into;

8 Rounds:
20sec. of Sit-Ups
10sec. of Rest

Immediately into;

8 Rounds:
20sec. of Air Squats
10sec. of RestThis section is 16min. straight.

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