Strength
Back Squat – 5×3 @ 82-85%
—1 pause + 1 tempo + 1 normal
Conditioning
“OPT Repeatability Test” – (Compare to 7/14/2014)
3 rounds, at 100% effort:
Row 250m
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
Row 250m
—Rest 5-6 minutes between rounds.
Midline – Day 29
Weighted Plank
1 set max effort @ 200/115#
1 set max effort @ 155/90#
1 set max effort @ 110/55#
1 set max effort @ 55/25#
—Record times for each set. Rest 2 minutes between set
WOD Notes: The goal of this WOD is to test your ability to recover after each round while giving 100% effort. The range of times from Round 1 to Round 3 is suggestive of your body’s ability to recover, regenerate ATP, disburse lactic acid, and return your body’s systems to a near normal state. Make sure to record times for each round!
Pegboard is up!
