140409 ~ The Bodyweight Side

Is it truly better how the other half lives?  Here is your chance to try it out!  Today's WOD features the other half of the TagTeam elimination event.  If you are competing on Saturday, this is your opportunity to test out the WOD and get a taste for how you will attack it.  Not competing this weekend?? What a great way to experience first hand what your fellow Canucks will be feeling this weekend!

Strength:

1. EMOM x 5 min (5 sets)

Front Squat

55% x 5

60% x 5

65% x 5

70% x 5

75% x 5

2. Deadlift

Speed Deadlifts

Every 20s x 5 min (15 sets)

1 Speed Deadlift @ 60%

 ** Yes the weight seems light, but our focus is on the development on explosive power!**

Conditioning:

"The Body Weight Side"

30 HSPU (Masters & Scaled: 10 Wall walks)
30 Toes to bars, (Masters & Scaled: Knees to elbows)

20 Burpee Box overs
20 PISTOLS (Masters & Scaled: 50 jumping air squats)

**If you trained on Monday, you can sub out Pistols for Ring Dips**

Cash Out:

20 min of dedicated mobility!!

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