Friday, March 9, 2018

5:45am, setting the pace for the day

030918 WOD

A. Warm-up: Coach’s choice

B. Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 85%

C. 3 Rounds for time of:

16 overhead stepping lunges with plate (45/25) 8/side

16 med-ball sit-ups (20/14)

8 med-ball cleans (20/14)

100 meter run with med-ball (20/14)

*** Rest exactly 1 min between rounds.

*** Time Cap: 14 minutes.

>>On-ramp

3 Rounds for time of:

16 stepping lunges (8/side)

16 leg-raises

8 air squats

100 meter run

*** Rest exactly 1 min between rounds.

*** Time Cap: 14 minutes.