Deadlift 3-2-1-3-2-1 @85-90-95-90-95-100
Push Press 3-2-1-3-2-1 @55-60-62-60-62-65
Partner WOD w Dee-Lyn
6k Row (Total)
Every 3 Mins buy in:-
10 Burpee Over Bar + 3 Clean & Jerk @40KG
Total time: 47:26
Warm up
1k Ski
1k Row
3-2-1-3-2-1 of
Bench Press 60,64,68,64,68,71
Weighted Pull Up 7.5,12.5,20,12.5,20(1 and half reps), 25(f)
4 rounds for NFT
12 single arm db shoulder press (
each arm)
12 db reverse flys
4 rounds for NFT
12-15 ring dips12
single arm trx rows (each arm)
100 calorie bike for time – MAX EFFORT: 7mins
6R:
2Min on (20 Cal Bike + Max Devil Press @15KG) 3-3-3-3-3-4
1Min Rest
PM – 40min Easy Run
75 Min Run Zone 2 |11.17KM | 178 SPM | 6:43/KM Pace
Front Squat 3×3 @65KG
4R of:
10 Hamstring Curl
10 DB ATG Split Squat 12.5,10,107.5KG
4R of:
15m sled push 170KG
30m Zercher Walk 48KG
15m sled pull 170KG
2 minutes rest between each round
10min warm up then:-
5R
6mins Intervals @4:55/KM
90s Walk
60M Run (-ve split every 10mins)
6:59/km
6:24/km
6:03/km
5:44/km
5:35/km
5:11/km
PM:
Some sled Pulling and sled drag
1k Run – Every 250m 15 Push Ups
3-2-1-3-2-1 of
Bench Press 62,64,66(assisted),64(2),60,62 *triceps extremely sore going into it
Weighted Pull Ups6,10,16,10,16,20.5
5R:
90s of:
14 cal bike + Max Thrusters @30kg @5,7,7,7,7
90s rest
4x15s Front Rach Hold @90,100,110,120KG
PM:
3.5km Run + 1.5km Walk
Deadlift 6×3 @85kg (hamstring feels weird)
3 ROUNDS NFT
8 hip thrust @75KG
5 box step up (3s negative down) – each leg @15kg DBs
8 slow tempo calf raises @25KG
4 ROUNDS FOR NFT
12 db pec fly @12.5KG DBs
8 DB Rows @25,25,22.5,22.5KG
10 db lateral raises @5kg
8 heavy db shrugs @25KG Plates
100 Cal Ski Warm Up
18 minute EMOM
Minute 1 – 15 db push press @12.5KG DBs
Minute 2 – 12 deadlift 50KG @50KG
5R:
500m ski erg – 85-90% effort
30s max effort burpee pull ups
90s rest after each round
1.7K Walk after. Hamstring hurts cant run.
stop making me run so much and stop being a nerd.
please attach individual lap times for reference.