10 July 2018 – WOD

WORKOUT OF THE DAY

A) Strength: Back squat

* This week we have a de-load from our present back squat cycle

3 x 3 @ 85%

Perform a set of 10 Pendlay rows after each set of back squats

B) Conditioning

For time:
21 Deadlifts (100/70 kg)
400m Run
15 Deadlifts (100/70 kg)
400m Run
9 Deadlifts (100/70 kg)
400m Run

ENGINE WORK: AEROBIC CAPACITY

A) Conditioning: Row

4 x 9 minutes on : 1 minute off

* All at a low rate (<24spm)
* At a pace you can hold if it were a straight 36 minute row
* Use your 10 minute test from last week as a guide.