Wednesday 24 July 2019


Published July 20, 2019


15 minutes to stretch and work up to DL load / practice HSPU

Deadlifts / HSPU or holds after each set of deadlifts

Deadlifts @ 60% max - unbroken each set - HSPU are strict - 1-5 reps ( NOT TO FAILURE !!! ) or 15 sec hold

DL - 3 - 6 - 9 - 12 - 15 reps

( times - 3 @ 0:00, 6 @ 1:30, 9 @ 3:00, 12@ 5:00, 15 @ 7:30)

 

10 minutes to warm up for wod - must start wod by 35 minutes into class

 

WOD - 3 rounds ( 25 min cap )

600 M run

80 DU or 120 SU ( scale to 40 / 60 )

21 push press ( 115 / 85 )

( moderate wt )


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