WOD – Mon, Jan 12
STRENGTH
Deadlift (3×6, across
GOALS + GUIDANCE: Build to around 80-85% and hold across for the remaining two sets. Record your weights)
CONDITIONING
“Whoopty” (Time)
50/40 Calorie Row
40 Toes to Bar
30 Push Jerks
20/17 Calorie Row
MCx: 135/95
MAx: 45/35 cals, knee or pike up, 115/75, 18/15 cals
MVx: 40/30 cals, leg lift or v-ups, 75/55, 15/12 cals
GOALS + GUIDANCE: Row at a moderate pace completing the row in 4 minutes or less. Start with a big set of toes to bar then chip away in sets of 3-5 reps. Spend no more than 3 minutes here. Break the push jerks into sets of 10 to start, then sets of 5 for the last 10-15 reps. Finish at a max effort for the last row (:60-:75). Target 10 minutes (12 min cap).