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Please be smart with today’s workout. It’s a tremendous amount of volume in regards to Dead Lift load. Please only do the Advanced version of this workout if you are at that level. The modified version will give you a great workout. Get after it!

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WARM UP:

500 M. Row

2 Rounds

10 Pass Throughs

10 OHS

10 Good Mornings

10 Inch Worms

10 Scorpions

Then:

Shoulder Mobility

SKILL:

3 Rounds  (At a Walking Pace)

10 Assisted Glute-Ham Extensions

10 Supine BB Row

10 BB O.H. Split Squats (Your Choice)

LIFT:

Back Squat

3 @ 70%

4 × 3 @ 75%

WOD:

“G.G.4” (MODIFIED)

AMRAP 13

10 Dead Lift (225/155) (205/135) (185/125) (165/115)

5 Muscle Ups

10 Dead Lifts (255/175) (225/155) (205/135) (185/125)

5 Muscle Ups

8 Dead Lifts  (285/195) (255/175) (225/155) (205/135)

5 Muscle Ups

6 Dead Lifts  (315/215) (285/195) (255/175) (225/175)

5 Muscle Ups

4 Dead Lifts  (345/235) (315/215) (285/195) (255/175)

5 Muscle Ups

2 Dead Lifts  (375/255) (345/235) (315/215) (285/195)

Max Effort Muscle Ups w/ Time remaining.

*Sub. C2B Pull Ups for Muscle Ups.

For Advanced Athletes Only:

AMRAP 13

10 Dead Lift (225/155)

5 Muscle Ups

10 Dead Lifts (255/175)

5 Muscle Ups

10 Dead Lifts  (285/195)

5 Muscle Ups

10 Dead Lifts  (315/215)

5 Muscle Ups

10 Dead Lifts  (345/235)

5 Muscle Ups

10 Dead Lifts  (375/255)

Max Effort Muscle Ups w/ Time remaining.

POST WOD:

Roll & Mobilize

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