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WOD 10-01-2019

Workout of the Day

A. 10-8-6-4-2 reps of the following couplet:
– Suitcase Deadlifts 70/ 50 kg. 
– After each set, perform Suitcase Carry over 50 m. (2x 25 m.) 

B. 20 min. EMOM of:
– 1st min. 18/ 15 cal. Row
– 2nd min. 10 Pull-ups
– 3rd min. 60 Double Unders
– 4th min. 10 Toes to Bar
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Related: check out this vid. about Suitcase Deadlifts, explained very well by our friends from Barbell Shrugged. Have fun watching and even more fun DOING!
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Specialty Class: “PowerLifting”

A. Back Squat
3 | 2-4 | 3″ in tempo 4-0-1-1

B. Strict Press
3 | 2-4 | 3″ in tempo 3-0-1-1

C1. Weighted Push-Up
3 | 8-12 | 2″ in tempo 3-0-1-1

C2. Ring Row
3 | 8-12 | 2″ in tempo 3-0-1-1

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