15 July 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning
*Breathing in gears 2-4
In 5 minutes, complete a 1000m row

- 1 minute rest/transition -

In 5 minutes complete:
21-15-9
Deadlifts 60/40kg
Wall balls 9/6kg

- 1 minute rest/transition -

In 5 minutes, complete a 1000m row

- 1 minute rest/transition -

In 5 minutes complete:
15-12-9
Deadlifts (82.5/50 kg)
Wall balls (9/6 kg)

- 1 minute rest/transition -

In 5 minutes, complete a 1000m row

- 1 minute rest/transition -

In 5 minutes, complete:
12-9-6 Deadlifts (100/60 kg)
Wall balls (9/6 kg)

BREATH HOLDS
*Row: For the last 5-15 secs, perform an inhale breath hold and keep working
*DL/WB: When you finish the couplet, stop moving, perform 5 normal nasal breaths, then perform a max inhale breath hold.
* Rx+ deadlift weights: 80/50kg, 100/60kg, 125/90kg & 1250m row