UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Row 500m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Deadlift 5-5-5+
Work through the following sets of Deadlift using the percentages outlined below based on .9 of your 1RM.
5 x 40%
5 x 50%
5 x 60%
5 x 65%
5 x 75%
5+ x 85%
Notes: The final set is a max effort set for total repetitions.
Post sets/reps/loads to comments.
“Owzcekkent”
Tabata x Medicine Ball Cleans (20/14lbs)
Rest 1:00
Tabata x Ring Dips
Rest 1:00
Tabata x DB Burpee Pick-Ups
Rest 1:00
Tabata x Row (meters)
Post scores to comments.
Skill Development
Mobility, Foam Roll, Stretch, Mash, etc.
Deadlilft: 255 x 9
Owzcekkent; 7-6/11-4/4-3 (40#)/769 m
Deadlift: 120×7
Owzcekkent: 7/4, 7/5, 3/2, 652m – done RX except for blue banded matador dips