17th November 2019

WOD WOD, November 18, 2019

MASS Monday
Pure strength to start the week…. intensity will BRB !

Deadlift (Weight)
Pure strength:

0-10mins ( E2:30mins )

Deadlift 5-10-15 ( 20?)
reps @ 50%

* (P1-5, P2-5, P3-5, P1-10, P2-10, etc)
*T and G reps
*NOT maxing out – keep it crisp

10-20mins ( E2MOM )

5×5 Push press (from floor) work upto around 70%

20-30mins ( E2MOM )

5×5 Strict pull up (add weight each round) or
5×5 banded pull ups

*Grab a buddy or 2 and work together

Push Press (Weight)
Weighted Pull-ups (Weight)
Metcon (AMRAP – Reps)
TABATA:

Ab mat sit up

*Hands touch floor behind head / in front of feet

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