Friday, March 3, 2017

030317 WOD

A. Two rounds

50-meter farmers carry AHAP

1:00 front plank

B. Deadlift

Every 2:00 for 10:00

Take 5 minutes to warm up to your starting weight, then:

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 5 cobras during each rest period. If you do not know your 1RM, build to a challenging set, using the same set / rep scheme.

C. “Lucky Sevens”

Complete as many rounds and reps as possible in 7 minutes of:

7 box jumps (24/20)

7 burpees

7 American swings (53/35)