WOD

METCON

FOR RPMs
Bike Sprints
2 x (8x :15on/:15off)
STRENGTH
RDL
3×5+, building

WOD GUIDANCE & GOALS
The target rpms for today’s interval will be the same as the :15/:15 you did last week. Remember, it’s all about being consistent from round to round, NOT going ALL OUT then falling off a cliff. You’ll get a 4 minute rest before the second interval. Record both rpm averages.

HEAVY DAY! Romanian deadlifts target the glutes and hamstrings, and take your quads out of the movement. The weight will start in the standing position. Unlock your knees and send your hips to the wall behind you without bending them any further. This will put a tremendous demand on your midline and posterior. Stop the bar just before the plates hit the ground, and stand back up by squeezing your butt toward the bar. Coaches will help you build to a 7.5-8/10 effort and you’ll ideally build for the last two sets. The final set, do as many reps as possible, targeting 7 reps. Record your weight and reps.

Post RPMs + Weight to Comments. Compare Scores HERE. and HERE