WODs

1.31.19

01/31/2019

1.31.19

 

A.
Deadlift:

 

*Set 1 – 5 reps @ 60%

*Set 2 – 3 reps @ 70%

*Set 3 – 1 reps @ 80%

*Set 4 – 5 reps @ 65%

*Set 5 – 3 reps @ 75%

*Set 6 – 1 reps @ 85-90%

During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B. Conditioning
Every 6 minutes, for 12 minutes (2 sets) for times:
20/15 Calories of Assault Bike (Schwinn 30/25 Cals)
15 Deadlifts (225/155)
500 Meter Row

Go hard and trust that you’ll have enough rest to repeat your effort.