Tuesday 21 January 2020
Strength Deadlift 6×3 @75% of 3rm *Deficit 20kg 000,200,400,600,800,1000 * WOD For Time (15-18 min cap) 2 Rounds 800m Run 30 GHD Sit Ups 15 Deadlifts @100/70kg * PEAK 20min EMOM 1: 16/14 Cal row or bike 2: 15 Burpees
Strength Deadlift 6×3 @75% of 3rm *Deficit 20kg 000,200,400,600,800,1000 * WOD For Time (15-18 min cap) 2 Rounds 800m Run 30 GHD Sit Ups 15 Deadlifts @100/70kg * PEAK 20min EMOM 1: 16/14 Cal row or bike 2: 15 Burpees
Strength Front Squat 5×5 @75% of 1rm 000,300,600,900,1200 * WOD 12 Min AMRAP 5 Strict C2B Pull Ups 10 Ring Dips 15 Front Squats @42.5/30kg * PEAK Every 4mins for 4 Rounds/ 1min Rest 10 Thrusters (50/35) 400m Run 7 Muscle ups MAX effort Thrusters (50/35)