Deadlift E3MOM
10 – 5 – 5 – 20
*Going for 20rep max*
For Time: (20min cap)
400m Run / Row or 1k Bike
8 Deadlifts 315/215 RX+405/265 MRX 255/175
16 Double Push-up Burpees
600m Run / Row or 1.5k Bike
32 Ring Dips RX+ Ring Strict MRX Bar Dips
12 Deadlifts
400m Run / Row or 1k Bike
8 Deadlifts
16 Double Push-up Burpees
Core & Grip Development
200m One Arm Kettlebell/Dumbbell Farmers Carry (switch)
30 Kettlebell/Dumbbell Push-Ups
100m Plate Pinch Carry
30 Kettlebell Bottoms Up Curl to Strict Press
100 Kettlebell/Dumbbell Shrugs
10 Fingertip Push-ups
A. 225-285-315-285(pr)
bar dips)
B. 2+5 scaled life (
C.
A. 125-215-305-285
B. 2 Rx+ (row) ring dips were a struggle
225-275-295-225
16:18 bike scaled to 275
315(10)-335(5)-365(5)-335(20)*PR
14:49 Rx (Run, with Strict Ring Dips)
185-225-315-275
19:06 Rx
225(10)-315(5)-405(5)-315(20)
17:45 rx+ run
A. 315
B. 15:26 rx run
A. 345 x 18
B. 400m Row
8 Deadlifts at 405 lbs
16 Double Push-up Burpees
600m Row
8 Deadlifts at 405 lbs
A. 135
B. 2+15 scaled to 155# and 16 bar dips