W WOD – HEAVY WEDNESDAY 10.01.24 – “BEAR COMPLEX”
EMOM12:
5 Squat Therapy (Use Wall)
10 Good Morning (empty barbell)
15 Roll-Ups
:20 3 Legged Dog x side
SKILLS & SPECIFIC WARM UP
Deadlift
3 sets:
5-7 Deadlift building up to a
starting workout weight
CONDITIONING
“DEADLIFT”
Every 2 min x 8 sets
For load:
10-10-7-7-4-4-1-1
Deadlift
10 reps should be around #60%+ 1RM
7 reps should be around #70%.
4 reps should be around #80%.
A heavy single for today should be #90%+.
Beginner Option:
Back squat 8-8-8-8-8