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Tuesday July 31

Skill:

Deadlift (10min)

  • Build to a heavy set of 5, unbroken

 W.O.D

“PUMPED UP GAME CHANGER”

21 – 15 – 9:
Deadlifts (275/185)
Box Jumps (30″/24″)

  • 12min time cap.
  • Add 1 sec to final time for every rep not completed.

OPEN – as written

PERFORMANCE – (155/105) Box (24/20”)

FITNESS – (135/95) Box (24/20”)

 

**POST WORKOUT**

RECOVERY/AEROBIC CAPACITY

Not for Time:
150/100 Calorie Assault Bike

Males work through their 150 calories in this flow:
15 Calories Slow, 15 Calories Fast

Females work through their 100 calories in this flow:
10 Calories Slow, 10 Calories Fast

Across the calories, this equates to being (5) full rounds of slow pace, to fast pace. Aim is to gradually increase in intensity during these fast paces, towards a full sprint on the final iteration. Our “slow pace” is intended to be a conversational, recovery pace.

 

 

Melinda MettenTuesday July 31

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