**SWOD: (20-30 minutes)**

**Deadlift**

5-5-5+

First set of 5 is at 65% of your base weight, second set of 5 is at 75% of your base weight and third set of 5 is at 85% of your base weight. (You are trying to do as many reps as you can on the third set, BUT the set is NOT to failure so don’t do the 6th rep if you could barely make the 5th one.)

**Shoulder Press**

5-5-5+

First set of 5 is at 65% of your base weight, second set of 5 is at 75% of your base weight and third set of 5 is at 85% of your base weight. (You are trying to do as many reps as you can on the third set, BUT the set is NOT to failure so don’t do the 6th rep if you could barely make the 5th one.)

**NOW FOR THE MATH LESSON!!**

*****You will get your “base weight” from using the 1 rep max you got last week for each lift. You will then take 90% of each 1 rep max to find your base weight. FOR EXAMPLE: If your 1 rep max Deadlift is 285 then you would do 285 x .9 = 256.5 which would make your base weight 255 for your Deadlift set. Your first set of 5 would be at 165lbs because 255 x .65 = 165.75. Your second set of 5 would be at 190lbs because 255 x .75 = 191.25 and your third set (max reps) would be at 215lbs because 255 x .85 = 216.75. **

**WOD: (10-15 Minutes)**

3 RFT

400 Meter Run

30 GHD Sit ups

15 Deadlifts (185/125)

*****Athlete should be able to all 15 deadlifts in a row, so make sure you scale your weight accordingly. This is meant to be a sprint workout!**

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