Wod - tuesday, january 26

WOD

SPORT
Every 2 minutes, for 12 minutes:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 90%
*no dropping the barbell and no using mixed grip
*Let your coach know if you don't know your 1RM!

Then:
800m run
25 KBS (53/35)(RX+70/53)
600m run
25 KBS
400m run
25 KBS

FITNESS
Every 2 minutes, for 12 minutes:
5 DB Bulgarian split squats (L)
5 DB Bulgarian split squats (R)
10 DB RDLs
Spend remainder of time in each 2min round in plank

Then:
600m run
25 KBS (35/20)
400m run
25 KBS
200m run
25 KBS

BOOTCAMP
Every 2 minutes, for 12 minutes:
5 DB Bulgarian split squats (L) - foot on floor
5 DB Bulgarian split squats (R)
10 supermans
Spend remainder of 2min round in plank

Then:
400m run
15 KBS (25/18)
200m run
15 KBS
150m run
15 KBS”