Monday November 5

November 4th, 2018
by:

Bible Reading Group

Tonight – 3rd Monday of the month at 8:30pm

cover-kingdoms

Strength / Skillwork

Single-leg KB Deadlift
5 – 5 – 5+ -5-5
5 @ 65%
5 @ 75%
5+ @ 85%
2×5 @ 65%

Use 40% of 1RM Deadlift as your “1RM” for the percentages. For example, if your 1RM Deadlift is 300#, your Single Leg Kettlebell Deadlift “max” is 120#, which is 2×60# KBs.

Use 2 Kettlebells (one in each hand) and start by doing 5 reps on your left leg, then 5 reps on your right leg. Record however many reps you completed on both legs on the 3rd set at 5+ reps.

WOD

5 Rounds:
3:00on/1:00off

  • 5 Burpees
  • 10 Dumbbell Push-Presses
  • 100 Singles
  • AMRAP Wall-balls in remaining time.

Score = Total wall-balls

RX+: 50#s/35#s DBs, 30#/20# MB
RX: 30#s/20#s DBs, 20/14# MB
Elements: 15#s/10#s DBs, 14#/10# MB

Elements

Do main WOD at Elements level.