Skill
EMOM for 10 minutes
:30s strict pull-ups
You’ll have ten attempts to work through as many strict pull-ups as possible during each thirty second work period. You can choose to do multiple small sets, one big set, or even a bunch of singles depending on where you are at with this skill. Each minute will have you working for thirty seconds and resting for thirty seconds. Use a band if you need to or a set of rings for ring rows are always a good idea! Keep track of your reps for one big number at the end!
Workout of the Day
AMRAP in 10 minutes *
one arm dumbbell thrusters
*EMOM 5 deadlifts
Lots of deadlifts and thrusters coming your way in the workout today. You should be able to complete each set of 5 deadlifts unbroken for ALL TEN ROUNDS. Focus on perfect form during each set with your shoulders back and a strong back position. Don’t get lazy as you get tired, your back will not thank you tomorrow if you do! After each set of five deadlifts you will make your way to your dumbbell for as many reps as possible of one arm dumbbell thrusters. You can switch arms whenever you want but do your best to keep things as even as possible between sides even if you have one side that feels easier! Your score after ten minutes will be all the thruster reps you completed.
standard: 35/20 lb, 135/95 lb
rx: 50/35 lb, 185/135 lb
sport: 55/40 lb, 225/155 lb
overachiever: 65/50 lb, 275/185 lb
CFD at home:
Today’s workout can be done with a barbell and a dumbbell or kettlebell or just a dumbbell or kettlebell. If you only have a dumbbell or kettlebell you will want to adjust your deadlift position to a wider sumo stance with the weight hanging down and tapping the ground between your feet. You can also choose to bump the deadlift reps up a bit since the weight you will be using will be much lighter than what you might load a barbell to. Completing 7 or 8 sumo deadlift reps would be a good choice rather than only 5 in each round. You can switch arms whenever you want during the thrusters but do your best to keep things as even as possible between sides even if you have one side that feels easier! Your score after ten minutes will be all the thruster reps you completed. See you on the leaderboard!