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Swingin'

Buy in
swings - 5 minutes
30 seconds on/ 30 off
16kg kettlebell



603 WOD –
Deadlift

• Set 1: 5 reps @145#
• Set 2: 3 reps @145#
• set 3: 2 reps @ 145#

Press -

• Set 1: 5 reps @57.5#
• Set 2: 3 reps @57.5#
• set 3: 2 reps @ 57.5#

Cash out:
603 WOD
This is a “prison style” workout. Start at one end of the room, perform the movement, then walk to the other side of the room and continue....

Buy-in

• Coach Boz OHS warm-up
• OHS 5×3 at moderate weight 15# - nice and easy, looked purty
  

Don’t push for a new 3RM here. Just work the movement and focus on depth, active shoulders and core stability.


603 WOD –
Deadlift

• Set 1: 5 reps @145#
• Set 2: 3 reps @145#
• set 3: 2 reps @ 145#

Press -

• Set 1: 5 reps @57.5#
• Set 2: 3 reps @57.5#
• set 3: 2 reps @ 57.5#

cash out:

ropes tabata
4 min-...

takin' it easy

buy in:
20 pullups (all assisted)
20 pushups (all on toes)

603 WOD –
Deadlift

• Set 1: 5 reps @135#
• Set 2: 3 reps @135#
• set 3: 2 reps @ 135#

Press -

• Set 1: 5 reps @55#
• Set 2: 3 reps @55#
• set 3: 2 reps @ 55#

cash out:

ropes (YES ropes) tabata!
4 min- 20 seconds work/10 seconds rest::
alternating wave
figure 8 doubles
in and out
big doubles
outside...

My back finally felt good for 3 days in a row, so I decided to workout today, but taking it REALLY easy....did my own workout this morning incorporating pttp dl and press.....

buy in:
TGU 20# 5l/5r

603 WOD –
Deadlift

• Set 1: 5 reps @135#
• Set 2: 3 reps @135#
• set 3: 2 reps @ 135#

Press -

• Set 1: 5 reps @55#
• Set 2: 3 reps @55#
• set 3: 2 reps @ 55#

cash out:
goblet squat:: 3X5

• Set 1: 5 reps @30#kb
• Set 2:

...