ENDURANCE-
W9 D2
Row, run, or bike
3 Rounds of
1500 M @ RPE 5-7
300 M @ RPE 8+
No rest between each round. Once you hit
1500 M, go at an 8+ RPE for 300 M, then right
into your next 1500 M.
Total distance is 5400 M with 4500 @ RPE 5-7
900 @ RPE 8+
WOD-
As many rounds as possible
in 30:00 of:
Run 800m
9 Deadlifts 185#(115#)
6 Power Cleans 185#(115#)
3 Push Jerks 185#(115#)
*USE ONE BAR. If that makes the
Deadlifts light, so be it. Try to go
unbroken for a bit and it won’t seem
too light anymore, I promise
At home version/options:
As many rounds as possible
in 30:00 of:
Run 800m
9 Single Leg KB Deadlifts
6 KB Cleans per arm
3 KB Push Jerks per arm
*Use dumbbells or odd object as well
