Monday 5.13.2019

 

“FITNESS”

A. Three sets of:
Suitcase Deadlift (Left) x 6 reps @ 2111
immediately followed by…
100-Foot Suitcase Carry (Left)
Rest 45 seconds
Suitcase Deadlift (Right) x 6 reps @ 2111
immediately followed by…
100-Foot Suitcase Carry (Right)
Rest 45 seconds
Plank from Elbows x 40-60 seconds
Rest 45 seconds

B. Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Alternating Reverse Lunges with BB or DBs
10 Push Press with BB or DBs

Rest 2 minutes between sets, and complete a total of 4 sets for max reps. Score as total reps completed, ie. 1 full round of 10 Lunges and 10 Push Presses = 20 reps.

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Deadlift x 3 reps @ 75% of 1-RM Deadlift
(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)

B. Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Alternating Reverse Lunges (115/75 lbs)
10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps. Score as total reps completed, ie. 1 full round of 10 Lunges and 10 Push Presses = 20 reps.

“ENDURANCE”

Run 800 Meters @50%

Then…
Run 100 meters @90%
Rest 30 seconds
x 15-20 rounds
(all runs should be within 3 seconds of each other — if you fall off more than this, terminate the work)
Then…

Run 800 Meters @50%

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