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1/28 WOD

Deadlift - 18 Minute Clock

5 Reps @ 60% 1-Rep Max

5 Reps @ 65% 1-Rep Max

4 Reps @ 75% 1-Rep Max

3 Reps @ 80% 1-Rep Max


*Buy-in 1400 Meter Row or 1000 Meter Run

3 Rounds

10 Ground-to-Overhead (135/95)

20 Box Jump Overs

*Buy out 1000 Meter Row or 1000 Meter Run

 
 
 

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— Foundation: Mobility + PVC OH Squats Warm-Up 200m easy run or 2 minutes bike 2 rounds: 10 air squats 10 PVC pass-throughs 10 scapular shrugs (standing, arms overhead) 10 ankle rocks Skill / Prep 10

 
 
 
Wednesday 11/5/25

WEDNESDAY — 3RM Push Press Day 💥🏋️‍♀️ Warm-Up (10 min) 10 Banded Pass-Throughs 10 banded face pulls 10 jumping jacks 10 arm circles 10 push-ups Then: 2x5 Push Press Barbell Only -focus on bar speed

 
 
 

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