W.O.D
“DEATH RACE”
Demonstrated by CompTrain Games Athlete, Cole Sager (Video)
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees
We aren’t looking to hammer the first three round of calories as if there isn’t two additional rounds to follow – we are still pacing our efforts across, but we are looking to make the concerted effort to push our speed here… as it pays off.
Strength:
DEADLIFT
3 Sets of 6 – Deadlift
2 Sets of 8 – Sumo Deadlift
2 Sets of 12 – Romanian Deadlift
- Aim is to build steadily to a moderately heavy load, and complete all sets across.
- In terms of percentages we are not looking to move far past 70% on our conventional deadlift on the 3×6.
- The following accessory movements are to be completed at far lighter loads, focusing on technique.
TEEN CLASS
QUICK SAND
On the 4:00 x 5 Rounds:
200 Meter Run
15 AbMat Sit-Ups
5 Burpee Box Jumps