Strength:
5 Sets Alternating Between:
5 Deadlifts
*Build weight throughout sets
8-12 Single Arm Kettlebell Presses Each Arm
WOD:
4 Rounds of 2:00 On/ 2:00 Off
20 Pulls on the Rower for Max Calories
AMRAP Thrusters (Heavy) in Remaining Time
*Score is Calories + Thrusters
Purpose of the Workout:
The strength portion of today’s WOD includes our focus for the month, the deadlift, and single arm kettlebell presses. For our deadlifts today, we will be performing 5 sets of 5 repetitions. The objective here is to go heavy but not “max out.” What this really means is we want perfect technique for each and every rep while still challenging ourselves with the weight.
Our strength biased WOD today is a couplet of rowing and thrusters. Rowing is not traditionally a movement we include on these days but we want to approach today’s rowing portion as more of a strength movement versus cardiovascular. We have 20 pulls each round to get as many calories as we can. This means we want to take full advantage of each pull to maximize your power output. After those 20 pulls, we will move onto heavy thrusters to finish out each 2:00 round.