Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
1 x 1
Stimulus/Focus: Spend 15 minutes getting AHAP for one rep.
WOD: Five 2-Minute Rounds
Minute 1: Max Deadlift Reps Accumulated
Minute 2: Change Weight and Rest
Round 1 at 90%, 2 at 80%, 3 at 70% , 4 at 60%, and 5 a 50%.
Stimulus/Focus: Accumulate AMRAP. They do not have to be unbroken. You can drop from the top each time. You can perform small sets. Keep working for the whole minute. You will have a separate score for each round. List your weights used in notes.
WOD: Death by 10 Meters (20 Minute Cap)
Minute 1: 1 x 10 Meter Run
Minute 2: 2 x 10 Meter Run
Minute 3: 3 x 10 Meter Run
*Continue to add a 10-meter length with each round.
Stimulus/Focus: Your score will be your final round completed. Once you “die,” choose a machine (row, bike erg, assault bike, assault runner, ski erg) and move until the time cap is reached.
Cool Down: Tabata Banded Hamstring Stretches