Friday, April 15, 2016

“It’s actually pretty simple. You either do it, or you don’t.”

041516 WOD

A. 6:00 AMRAP

100-meter run

20 reverse lunges

30 Russian twists (weight optional)

B. Deadlift

Take 5 minutes to warm up to your starting weight, then every two minutes for 10:00:

Set 1: 5 reps @ 75-80%

Set 2: 3 reps @ 80-85%

Set 3: 1 rep @ 85-90%

Set 4: 5 reps @ 80-85%

Set 5: 3 reps @ 85-90%

Do 4 cobras during each rest period. If you do not know your 1RM, build to a challenging but doable set and use the same rep schemes as the class.

C. For time:

300-meter run

21-15-9

Russian kettlebell swings (70/53)

Wall balls (20/14) to 10′ target

Toes-to-bar

300-meter run

>> On-Ramp

For time:

200-meter run

15-12-9

Russian kettlebell swings

DB thrusters

Leg raises / tucks

200-meter run