Friday October 13

October 12th, 2017
by:

Strength / Skillwork

Deadlift
5-5-5-1-1-1-1-1
3 warm-up sets of 5 reps @ 50-60-70%
5 working sets of 1 rep @ 80-90-95-100% – PR

Be smart when going for PR. Don’t overdo it. Make sure form is at 100%.

WOD

Teams of 3: (24:00 Duration)
12 Rounds of 2:00 Intervals

  • Row
  • Russian KBS, 35/25#
  • Jump Rope – Singles
  • Rest

Everyone start on 1 of the active stations and every 2:00 rotate to the next station. Everyone gets their rest after their Jump Rope station. Each team member will do each station 3x. Keep a separate board for the KBS and the Jump rope
1 Calorie = 2 Reps
1 KBS = 1 Rep
5 Singles = 1 Rep

Elements

For time compete the following:

  • 1000m Row
  • 1000m Run
  • 1000 Jump Rope 

Partition as desired

Indoor Workout Space

The original FTX location w/ a view of the “Beast” our own custom rig.