Wednesday 11.8.2018

 

“FITNESS” & “PERFORMANCE”

Every 6 minutes, for 30 minutes (5 sets):
18/12 Calories of Assault Bike
15 Toes to Bar
200 Meter Run
21 Wall Balls (20/14 lb)

Your goal is the lowest total working time that you can achieve across all 5 intervals. If the prescribed reps/distances are unattainable, please adjust accordingly so that you have at least 60 seconds of rest after each set.

“COMPETITION”

A. Six sets of:
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)
Rest 3 minutes

**Please note that the classes will be performing these Deadlifts on Thursday, so only do this if you are taking Thursday as a Rest Day.

B. Every 6 minutes, for 30 minutes (5 sets):
18/12 Calories of Assault Bike
15 Toes to Bar
200 Meter Run
21 Wall Balls (20/14 lb)

“ENDURANCE”

1 Minute Assault Bike @70%
1 Minute Assault Bike @80-85%
1 Minute Assault Bike Easy

x 10 sets

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