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Monday May 20

WOD Brief:

Last performed 01/29/2017 – High-intensity training today in 3min intervals, GET UNCOMFORTABLE!! If the weight will not allow you to move quickly WITH good form, LOWER the weight!

  • Larger classes will share a rower with another athlete and the 3min work/rest will be alternated between athletes.
  • The score is total calories across all 4 parts

 

“Dead End” Part 1

AMRAP 3:

21 Deadlifts (155/105)

21 Lateral Burpees over Erg

Max Cal Row in Time Remaining

— Rest 3:00 —

“Dead End” Part 2

AMRAP 3:

18 Deadlifts (185/135)

18 Lateral Burpees over Erg

Max Cal Row in Time Remaining

— Rest 3:00 —

“Dead End” Part 3

AMRAP 3:

15 Deadlifts (225/155)

15 Lateral Burpees over Erg

Max Cal Row in Time Remaining

— Rest 3:00 —

“Dead End” Part 4

AMRAP 3:

12 Deadlifts (275/185)

12 Lateral Burpees over Erg

Max Cal Row in Time Remaining

 

Open/Performance – as written

Fitness – (135/95) (155/105) (185/135) (225/155)

 

Accessory Work/Recovery

3-4 Rounds NOT for time

10-15 Reverse Hyper

5 Single Leg RDL (empty bar)

2min Assault Bike

 

**Optional Strength Work Suggested BEFORE class**

Shoulder Press 4 x 6

  • 5lb increase from last week if possible

Alternate with 4 x 4 sets of ring/matador dips

 

Tiffany SuretteMonday May 20

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