“DEAD MAN’S PARTY” WOD 1/8/25

“DEAD MAN’S PARTY” WOD 1/8/25

WARM UP:
1K Assault Bike
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms + Scorpions
Then:
Mobility

WIN
SKILL:
3 Sets
4 Weighted Strict Pull Ups
3 Kipping Pull Ups
2 Kipping C2B Pull Ups
*Try and string together if possible. Place a DB between feet and drop after strict set.
LIFT:
Deadlift
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 80%
WOD:
“DEAD MAN’S PARTY”
3 Rounds
15 Deadlift (155/105) (135/95)
15 C2B Pull Ups
30/25 Cal. Row

FIT
SKILL:
3 Sets
10 Banded Lat Pull Down
10 Banded Face Pulls
20 Banded Pull Aparts
LIFT:
Deadlift
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 80%
WOD:
5 Rounds
15/12 Cal. Row
15 Lateral Burpees over Rower

AT HOME
SKILL:
3 Sets
10 Banded Lat Pull Down
10 Banded Face Pulls
20 Banded Pull Aparts
LIFT:
Deficit Sumo Deadlift
4 x 8
*Stand on a 2-4″ riser.
WOD:
5 Rounds
200 M. Run
15 Line Facing Burpees