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 estimated 10RM
5 Deadlift @ 80% of estimated 10RM
3 Deadlift @ 90% of estimated 10RM
10RM Deadlift
*:30 Banded Hip Flexor Stretch between sets.
SANDWORMS AMRAP 2:00 50 Double Unders 25ft Handstand Walk (scale to 2 Wall Walks) Max Deadlifts (225/155) *Go until you get 50 reps -rest 1 minute between sets- -14 minute time cap STRENGTH EMOM 8: od
DUNE 2x800m Run -rest 2:00 after each run- -into- 3 Sets: 20 Pull-ups 40 Push-ups 60 Air Squats -rest 2:00 between sets- -OR- AGSF 24.2 50 Double-unders 10 Chest-to-Bar Pull-ups 10 Box Jumps 30/24 10
DNR Teams of 2 11 Min AMRAP 200m Run 30 Bench Press 135/95 10 Pull-ups -rest 3 mins- 11 Min AMRAP 30 DU Each (60 singles) 40 ABMAT or 20 GHD Sit-ups 3 Frenchy Pull-ups or 10 BMU -rest 3 mins- 11 Min A