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Friday 2/3 WoD

2
Feb

Friday 2/3 WoD

STRENGTH/SKILL:
Deadlift 3RM
(TIMECAP: 20:00)

WOD:
AMRAP 3:
21 Deadlifts (155/105)
21 Lateral Burpees over Bar
Max Double Unders in Remaining Time

Rest 3:00

AMRAP 3:
18 Deadlifts (185/135)
18 Lateral Burpees over Bar
Max Double Unders in Remaining Time

Rest 3:00

AMRAP 3:
15 Deadlifts (225/155)
18 Lateral Burpees over Bar
Max Double Unders in Remaining Time

Rest 3:00

AMRAP 3:
12 Deadlifts (275/185)
18 Lateral Burpees over Bar
Max Double Unders in Remaining Time

 

EXTRA WORK:
1) Back Squat 6×3, use 90% of this week’s heaviest set of 4

Notes
If the athlete did not complete this week’s sets of 4 back squats, perform that workout instead.

2) Run 40 minutes @ 6 + 800m Surges
@ 10:00, 20:00, and 30:00, Run 800m @ 9

Notes
Over the course of each 10 minute set, you should be gradually building your pace to a near maximal effort at the allotted time. Then cool down/recover as you enter the next segment, and start building your pace again.

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