Monday, September 14, 2015

2015-09-15 WOD

Work up to ONE heavy set of 4 deadlifts -- Try to work up to the same weight you used last week. Just like last week: controlled descent and reset grip between every rep (but do NOT stand up between reps). Warm up with light triples, moderate doubles, and then heavy singles until you get up to the weight you want to use for your set of 4 reps. If you fail, do not attempt the same weight again, drop to a lower weight, rest, then get your 4 reps. We don't want you to smoke your lower back with too many warm up reps and multiple failed attempts!

2 rounds of:
...Run 1.5 miles
...Rest 5-10 minutes
Post times of both runs.
*If you're not a strong runner, you can either scale back both runs or just the second run to a shorter distance, but we still want you to do 2 runs!


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