WOD:
#fun run (30 min Cap)
For Time
1200m Run (3000m Bike Erg or AAB)
45 Deadlifts 185/135 (165/115) Rx+225/155
10 Wall Walks *Scale to 25 Handstand Pushups or 80 Plank Taps
5:00 Rest
10 Wall Walks
45 Deadlifts 185/135 (165/115) Rx+225/155
1200m Run
Competitor Open Gym Version:
For Time (30 min)
1 Mile Run (4000m Bike or AAB)
45 Deadlifts 225/155 (185/135) [155/105]
15 Wall Walks *Scale to 30 HSPU or 120 Plank Taps
5:00 Rest
15 Wall Walks
45 Deadlifts
1 Mile Run
This might be a tight cap for many, so adjust weights or rep scheme as needed.
STRENGTH:
#Deadlift
Every 2:00 for 12:00
3 “Heavy Reps”
You have plenty of rest between triples. Make sure you control that final rep back to the ground each set. Get the most out of every rep!
QUALITY TIME:
4 Rounds
:30 on :30 off
Max Pistols *Scale to Alternating BW Lunges
Max Toes to Bar *Scale to Hanging Knee Raise or Dead Bugs
OPTIONAL BODYBUILDING:
Bench Press 6 sets: 8-5-5-3-3-1 reps
Alt. DB Tempo Incline Bench + Double DB Incline Bench Alt. DB Incline Bench 4 sets of 10
Tempo for this movement is 2 sec negative + 1 sec pause in bottom + explosive press up. No tempo on double reps.
Hex Press Hex Press 4 sets of 10
Incline Bench DB Chest Fly 3 sets of 12
Inverted Skull Crusher Inverted Skull Crusher 4 sets of 10
Single Arm Standing Tricep DB French Press 3 sets of 12 (side)
