WOD Mon Mar 9

7am Row Conditioning

Speeding Down the Hill **All intervals done at 2km 500m split time then subtracting 2 sec every interval

5 min on /3 min off
4 min on / 3 min off

3 min on / 2 min off

2 min on / 2 min off

2 min on / 1 min off

1 min on  

Strength

Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106-107%
Set 8 (On the 12:30): 1 Rep @ 107-108%
Set 9 (On the 14:00): 1 Rep @ 107-108%
Set 10 (On the 15:30): 1 Rep @ 107-108%

*Percentages based on 5RM Back Squat

Work

“Overkill”

21-15-9:
Double Dumbell Power Cleans @ 50/35
Box Jump Overs @ 24"/20"
Double Dumbbell Front Squats @ 50/35
Toes to Bar

CompTrain

3 Giant Sets:
15 Double Dumbbell Sumo Deadlifts
25' Double Dumbbell Overhead Carry
15 Double Dumbbell Prone Rows
25' Double Dumbbell Overhead Carry

Rest as Needed Between Sets