WOD Mon 7-29-13 “Grace”
July 28, 2013
WOD Wed 7-31-13
July 30, 2013

WOD Tue 7-30-13

 

Warmup:
2 Rounds NFT:
250M Row
Run 200M
10 barbell deadlifts
10 HR pushups
 
Strength: Deadlift
5 sets of 5-7 reps from 65% to 85% of 1RM
– If you PR’d last week on DL – recalculate your percentages
– Final set is for max reps
 
Conditioning: 
AMRAP in 6 minutes: 
15 deadlifts 185/135
15 HR Pushups
– If you complete 4 rounds in 6 minutes (120 reps) – extend your time by 3 minutes
– If you complete 6 rounds in 9 minutes (180 reps) – extend your timeby 3 minutes
– Continue extending time by 3 minutes and rounds completed by 2 rounds (60 reps) until you can no longer complete the required number of reps by the 3 minute cutoff
6 min – 4 rounds – 120 reps
9 min – 6 rounds – 180 reps
12 min – 8 rounds – 240 reps
15 min – 10 rounds – 300 reps
18 min – 12 rounds – 360 reps
Etc.
 
Cool Down:
1) Row 500M easy
2) Leg-pump stretch – 15 reps L/R
3) Finklestein stretch at wall – 2 x 30s L/R
4) Pigeon pose, glute stretch – 1 min L/R
 
 
 
 
 
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