2022-05-10 WoD

WARM
400m run
500m row
std warmup
3 rounds
{
5 KB good morning 26#
5 KB GobletSquat 26#
5 OneArmKBSwing (left) 26#
5 OneArmKBSwing (right) 26#
}

MAIN

A. Deadlift progression - I used #315 as my ORM (estimated)
{
prescribed:
5x40%, 5x50%, 5x60%
3x70%, 3x80%, 3x90%

I did:
6x135 (43%), 5x165 (52%), 5x185 (59%)
3x225 (71%), 3x255 (81%), 3x285 (90%)
}

B. 12 min EMOM
{
min 1,4,7: KB Frontrack carry down and back; KB Farmer carry down and back; 2x36#
min 2,5,8: 50 DU
min 3,5,9: 15 cal row
}