Run For It
Gonna be a fun one today! This is the last week of our current training cycle, which means Friday will be retest day for your back squat and strict press… and another 7 minutes of fun for you to beat your score from our Benchmark WOD for the cycle.
But for now, we’re going to keep getting huge with Deadlifts. After maxing out our 3 rep, we’ll move on to a light and fast workout with situps and running. To maximize your score you’re going to need to give everything you have to this run, so take the corners tight and sprint every segment!
STRENGTH:
Deadlift – work up to a heavy triple
WOD:
AMRAP 12
250m run
15 sit-ups
* running course will be out the side garage door, cut left at the front of the building, go around our 200m “little loop” on Everett and Emerson, and then return the same way.
STR: 335# pr
WOD: 6+86m rowing modwod; one side of my back said “oh my, no” on the first run so 250m on the rower for me
Str: 275#
WoD: 9 rounds
Deadlift: 100# PR
And I did all the running in this crazy heat, sun and humidity and it didn’t kill me, entirely!
STR: 255#
WOD: 9+50m
STR: 265#
WOD: 8 even (with 5 sec to spare)
STR: 305#
WOD: 8+150m
#235
7+190m
Str: 345#
WoD: 7 + 50m
Str: 215#
WoD: 5 + 200m