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WOD

WOD

By Coach Lunney | In WOD's | on April 9, 2018

STRENGTH
EMOM x 10 Minutes
3 Heavy Touch-n-Go Deadlifts
*Same weight

WORKOUT
FOR TIME
Run 800m
Then 10-8-6-4-2
Deadlift (225/155)
Bar Facing Burpee

*Time Cap: 12 Minutes

 

 

 

A. CONDITIONING
1.5mi @ 2:00min slower than mile PR
Rest 3 min

1mi @ 16s/mile faster than the pace used for the 1.5 mile

Rest 3 min
800m @32s/mile faster than the pace used for the 1.5 mile

400m @48s/mile faster than the pace used for the 1.5 mile

B. Class WOD

C. BIAS WORK:
STRENGTH
Back Squat
Warm-ups sets
2×10 @ 50%,
2×8 @ 60%
1×6 @70%

Main Set
5×4 @80%, rest 4 min between

GYMNASTICS
5 Sets
1:00 Row at EZ pace
2-5 Strict MU
1:00 Row at EZ pace
5 Kipping MU

CONDITIONING
Road Bike for 50 Minutes
*keep track of distance and HR

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