RUN FOR YOUR LIFE
3 Rounds: 30/20 Calorie Row 25 Lateral Bar Hops 30 x 10m Shuttles 3:00 rest between sets
Strength
Deadlifts
On the 2:00 X 6
Set # 1 - 3 @ 70%
Set # 2 - 3 @ 77%
Set # 3 - 3 @ 70%
Set # 4 - 3 @ 82%
Set # 5 - 3 @ 70%
Set # 6 - 3 @ 85%
Rest as needed, followed by:
1 Set of 10 @ 65%
CAPTAIN KIRK Tabata (20 secs on/10 secs off) 100 Back Squats (95/65) -straight into- 100 Abmat Sit Ups * The sit-ups are not a tabata. STRENGTH 4 Sets x 5 Shoulder Press (Heavy) *Rest 2:30 between set
THE SEARCH FOR SPOCK AMRAP 15 Minutes 9-15-21-27 Dumbbell Snatches (50/35) Dumbbell Step Back Lunges (50/35) -in remaining time- Max Rounds: 3 Wall Walks 60 Double Unders STRENGTH Front Rack Lunge 3 S
THE WRATH OF KHAN 5 sets (1 set every 5 minutes) 30/24 Calorie Echo Bike 30/24 Calorie Row -OR- One of yesterday’s WOD’s STRENGTH Deadlift 10 Deadlift @ 50% of estimated 10RM 8 Deadlift @ 70% of estim