Max Effort Lower
Strength
Front Squat (3RM)
WOD
“Burpee Badger V2” (aka. The Torture Chamber)
6x 90sec. AMRAPs
10 Hang Cleans (85,55)
5 Thrusters (85,55)
Max Burpee Plate Hops
2min Rest
**Score each round of burpees
**You must reach full extension on the plate
10 Hang Cleans (85,55)
5 Thrusters (85,55)
Max Burpee Plate Hops
2min Rest
**Score each round of burpees
**You must reach full extension on the plate
Special Strength
Special Strength
4×8 Dimmel Deadlift
https://instagram.com/p/0bV8nKHwq7/
https://instagram.com/p/0bV8nKHwq7/
Midline
Accumulate 5min in a weighted plank
**Any weight, make it challenging
**Any weight, make it challenging
Finisher/Recovery
100 Lying banded leg curls
**Use DBs to anchor yourself
**Use DBs to anchor yourself
**perform in partial squat position