by  in WOD Leave a Comment

Wednesday June 13

Strength

DEADLIFT

5 Sets of 5 Deadlifts

  • Aim is to build to a heavy set of five “touch and go” repetitions by the final set.
  • Every 2 min for 10min.

Set #1 – 70% of 1RM Deadlift

Set #2 – 75% of 1RM Deadlift

Set #3 – 80% of 1RM Deadlift

Sets #4 and #5 – Build to a heavy set of five repetitions.

W.O.D

“FLOOR IT”

Every 4:00 x 4 Rounds:

100′ Walking Lunge (turf is 50ft)

15 Deadlifts (185/135)

15/12 Calorie Assault Bike

OPTIONS FOR BIKE: 200 Meter Run – 15/10 Calorie Row

Open: as written

Performance: 155/105

Fitness: 135/95

  • Each round is to be completed in a 4:00 window.
  • After completing the triplet (lunge + deadlift + bike), check the clock for your time.
  • Any time remaining is rest inside that 4:00 window, NOT AN AMRAP
  • The walking lunges are to be completed without any weight.
  • Score is our slowest round of the four.

 

Melinda MettenWednesday June 13

LEAVE YOUR COMMENT