Thursday, 23 December WOD

Warm-up

  • 1:00 Row
  • 10 Single Leg KB deadlifts
  • 1:00 Row
  • 5 Inch Worms + 1 Push Ups
  • 1:00 Row
  • 10 Romanian KB Deadlifts
  • 1:00 Row

STRENGTH

  • Deadlift 3-3-ME Use the heaviest weight you can for each set. Rest as needed between sets.
  • Set 1: 70% of 90%
  • Set 2: 80% of 90%
  • Set 3: 90% of 90%
  • Shoot for 3-7 reps today! Try to re-set at the bottom for each rep.

METCON

  • Each for time:
    • Row: 10x 300 m
    • Rest 30 secs between efforts.

Hold a good pace for this row, use your 2k pace as a reference and pace to follow.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s