1/16/19
WOD

20190116

CrossFit:

Frank the Tank

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

Comp:

Body Armor Primer

3 "Giant" Sets:

:30s Wall Facing Handstand Hold

10 Dumbbell Box Step-Ups, 24"/20" (5 each leg)

16 Single Arm Suitcase Deadlifts (8 each)

Rest 2:00 between sets.

Box Squat

On the Minute x 8 Sets:

2 Repetitions

Sets 1+2 - 60% of 1RM Back Squat

Sets 3+4 - 65% of 1RM Back Squat

Sets 5+6 - 70% of 1RM Back Squat

Sets 7+8 - 75% of 1RM Back Squat

Back Squat

3 Sets of 2

Set #1 - 83%

Set #2 - 85%

Set #3 - 87%

Frank the Tank

In a 5:00 Window…

50 Wall Balls (20/14) *Females 9′

Time remaining, AMRAP:

12 Deadlifts (185/135)

12 Barbell Facing Burpees

Starting at 10:

In a 5:00 Window…

35 Wall Balls (20/14) *Females 9′

Time remaining, AMRAP:

9 Deadlifts (225/155)

9 Barbell Facing Burpees

Starting at 15:

In a 5:00 Window…

20 Wall Balls (20/14) *Females 9′

Time remaining, AMRAP:

6 Deadlifts (275/185)

6 Barbell Facing Burpees

Synergy:

10 Ring Rows with a :20 Hold at the top of the pull on the last rep

Then,

10 Rounds for Time:

1 Wall Walk

5 Hand Release Pushups

10 KB Sumo DL High Pulls