Deadlift 10,8,5,3,3,3 [2min between sets]
4min continous running clock
Hollow Rock – Superman
*Goal is to stay under ‘tension’ for the entire 4min. Roll back and forth from one position to the other as form begins to break.
Run – 2x 1200m with 8-10% grade, 2min rest between efforts
Row – 2x 1500 with dampener @ 8-10, 2min rest between efforts
*Max speed on all efforts
100 Pull Ups
200 Sit Ups
300 Air Squats
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
If you’ve got a twenty pound vest or body armor, wear it.
Reminder, we will only be holding a 9am WOD on Monday. So plan to hang out and cheer on anyone running in later heats while enjoying a nice post workout treat.
Tempo 80-90% – 1st half will be at 80% effort, 2nd half increase to 90% effort
SC – 2miles
LC – 4miles
UC – 8miles
Bench Bress 5×2 @ 85%
7 Thrusters (75/55lbs)
14 Bar Facing Burpees
21 Double Unders
8min of 30sec ON, 30sec OFF
Ball Slams (30lb)
Box Jumps (20”)
*Alternate between movements. i.e. 30sec of Ball Slams, 30sec rest, 30sec of Box Jumps, 30 sec rest. You will do each movement 4 times.
Post number of LOWEST REPS from each movement.
Lactate Shuttle – max efforts, choose ONE sport
Run: 5min ON, 2:30min OFF, 6min ON, 3min OFF, 7min ON, done
Row: 3min ON, 1:30min OFF, 4min ON, 2min OFF, 5min ON, done