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Wednesday

4
May

Wednesday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

4 SETS (8:00 CAP)

10 Ring Rows

:20 Top of the Ring Hold

7/7 DB Deadlifts

10 Walking Good Mornings

10 Step-Ups*

* Sets 3/4 Step-Ups change to Box Jumps.

Strength

Deadlift (3×5)

1×5 @ 70%

1×5 @ 75%

3×5 @ 80%

*Base percentages off 5-Rep Heavy.

(Score is Weight)

Workout

LUCHA LIBRE (Time)

4 ROUNDS

5 Deadlifts (225/155)|(155/105)

7 Strict Pull-Ups

10 Box Jumps (30/24)|(24/20)

-Rest 2:00-

4 ROUNDS

5 Deadlifts (275/185)|(185/125)

7 Pull-Ups

10 Box Jump Overs (24/20)

(Score is Time)

KG BB1: (100/70)|(70/55)

KG BB2: (125/85)|(85/60)

Finisher

Metcon (No Measure)

3 SETS

50′ Walking Good Mornings*

*Option to use Barbell, Plate, or PVC.

(No Measure)

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