Friday 1.10.2020



A. Three sets of:
Sumo Deadlift x 8 reps @ 21X1
Rest 60 seconds
Weighted Pull-up x 4 reps @ 21X0
Rest 60 seconds
Front-Leaning Rest on Rings x 40-60 seconds
Rest 60 seconds

Take enough time to warm-up and build that all three sets of Sumo Deadlifts and Weighted Pull-Ups are decently challenging. If you do not have Strict Pull-ups yet, complete Negative-Only Pull-ups with a 5- to 7- second lowering.

B. Every 3 minutes, for 15 minutes (5 sets):
3 No-Push-up Burpees to Plate
6 Ball Slams
9/6 Calorie Echo Bike

These are intended to be all-out sprints.  Go as hard as you can, and trust in your ability to recover between rounds.


4 Minute Bike Erg @80-85% effort
Rest walk 2 minutes
x 4-6 sets

*Goal is to achieve the same distance each interval

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