12th July 2018
WOD WOD, July 13, 2018
Deadly man run run
Warm-up
Metcon (4 Rounds for reps)
Every 5 Minutes for 4 Sets:
For time:
Run 400m
12 x lateral burpees over bar
8 x Deadlifts 85/55kg
Rest Remainder of 5 Minute Block
SCORING : Record time taken to complete each individual round – add up in WODIFY accordingly
RX PLUS :
100/65kg ( Must be T and G )
*The Goal is Sub 3.15 Rounds – set up to allow for this to be achieved
Run : 300m
DL : Reduce Load
Burpee : Nurpee with step over
Gymnastics
Post WOD Playtime : HS WALKS
10 Minute cap
Max meters Unbroken
1m
2m
3m
4m
5m…
OPTION:
Open mat practce with buddy assist
EMOM x 10 : 1 x Wall Walk to best position ( No hold at top )
HAVE FUN WITH IT
B) Banded Monster Walks
C) Deadlift set up