General Warm-up:
Run 400m
10 Spiders
12 T-push-ups
14 Sit-ups
14 Squats
12 Shoulder press w/T’s
10 Ring rows
Row 2:00
10m Goblet lunges
10 Kettlebell swings
20m KB waiter walk (each arm)
10 PVC passovers
10 PVC windmills
10 PVC overhead squats
Specific Warm-up:
10 Deadlifts (95/63)
10 Overhead Squats (45/33)
8 Deadlifts (125/83)
8 Overhead Squats (75/53)
6 Deadlifts (155/103)
6 Overhead Squats (115/73)
4 Deadlifts (185/123)
4 Overhead Squats (125/83)
3 Deadlifts (225/153)
3 Overhead Squats (135/93)
Rest 5-7 min after specific warm-up. Then…
“Rogue Invitational 2020 Event 6”
21 Deadlifts (275/185)
21 Overhead squats (155/105)
15 Deadlifts
15 Overhead squats
9 Deadlifts
9 Overhead squats
For time*
*Athletes may have two bars. 10 min time cap
5:40 (143/73)
5:55
133/53
My goal was to finished under the Rogue cap.
I could’ve done a heavier OHS but I wouldn’t have finished as fast.
LOVED THIS WOD