This is a bit early, but I will out of town this weekend competing in the Beast of the East tournament. Should be a good time, I'll be sure to post some vids when I get a chance. With that being said, here is the WOD:
Run 5K.
*The goal is to do this as fast as possible. If you cannot run, walk fast. Time yourself and write it down somewhere so that you can try to beat it next time.
*If you use a treadmill, put it on a 1.0 incline to better simulate the road run.
Rest as needed (try to keep it under 20 min) then:
Max repetition Deadlift in two minutes.
Advanced: (275# for men/ 185# for women)
Intermediate: (185/ 115)
Beginner: (115/ 75)
Novice: (70# kettlebell/ 53# kettlebell)
Rest at least one day this weekend because Im sure those legs are jelly after this week of WODs!
Post 5K times and Deadlift loads and reps to comments. Enjoy!
5K run: between 28-29 minutes on treadmill 1.0 incline. Deadlift 275lb: 32 reps
ReplyDeleteSweet stuff nevo! Next time if its nice outside just map out the distance of Google maps and run outside the gym. Btw get ready for the black dahlia murder Tuesday night !!!!
ReplyDeleteYa should have ran outside. Beautiful weather today. And hell ya! It's gonna be awesome!
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