Pre-WOD Strength:
In 9:00
Find 3 RM Strict Press
2:00 Rest
Max unbroken reps Seated Z Press @ 50% of 3RM
-2 min cap-
LeanFit: Percy The Cat
EMOM X 9
150/100m Row
2:00 Rest
In 2:00: Max Distance Row
WOD: “Ellie’s EMOM”
Death By: Unbroken Toes To Bar
Starting at 5 reps, adding 1 rep every round
Death By: Unbroken Below The Knee Deadlifts (185/125)
Starting at 5 reps, adding 1 rep every round
-18 min cap-
FW: RWAN, sub leg raises to 90 degrees, not knee raises!
WOD Notes: All athletes must start with Toes to Bar. Clock will be set to 18, one-minute rounds. Round 1 all athletes must complete 5 unbroken Toes to bar or leg raises. Unbroken means athletes may not drop from the rig. Round 2 athletes must complete 6 reps and so on until they are unable to complete all reps within the minute. Once they fail a round they rest the remainder of that round PLUS 1 more full round before starting deadlifts.
All deadlifts must be below the knee deadlifts. Athletes will life the barbell from the ground for the first rep, but all remainding reps start below the knee (ie not to the ground). Deadlifts MUST be double overhand grip. If barbell touches the ground, your workout is over. Start at 5 reps and add 1 rep every minute after.
Score: Round on the clock when your workout finishes, plus the number of reps completed during that round. Ie) clock shows 15 and you finished 15 reps, your score would be 15+15 (even though you really only completed 14 full rds)
