Endurance
Row, Bike, or Run
1000m, 800m, 1000m, 600, 1000m, 400m, 1000m, 200m
Rest 2:00 between each distance
RPE 5 – 7
WOD
For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts
Hang power cleans
Front squats
*Pick your own weight. If I was programming this to
to be done at the gym, I would program the weights to
be around 115#(75#)
At home WOD
For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts
Hang power cleans
Front squats
Use dumbbells if you have a pair.
If you only have 1 dumbbell or 1 KB
then do 1/2 the reps on the left side and
half the reps on the right side.
Example for the round of 10
5 Deadlifts right
5 Deadlifts left
5 Hang power cleans right
5 Hang power cleans left
5 Front squat right shoulder loaded
5 Front squat left shoulder loaded
