WOD Tuesday 5/6/14
Main – WOD
Metcon (Time)
Donny
21-15-9-9-15-21
Deadlift (225, 155#)
Burpee
REGIONAL & GAMES ATHLETES
MORNING WORKOUT
1. Bounding
6 x 4 Facing Hurdle Hops – face a set of four hurdles. two foot take off and landing, bound over all four without pausing. all hurdles set at the same height. work to a max height.
2. Pull
5 RM Sumo Deadlift
3. 20 Rep Benchmark
20 rep max thrusters, no pausing/stopping anywhere.
EVENING WORKOUT
1. Metcon
“Donny”
21-15-9-9-15-21
Deadlift, 225/155
Burpee
2. Row
1500m, Rest 3 mins
1000m, Rest 2 mins
500m, Rest 1 min
250m
OPEN ATHLETES
1. Metcon
“Donny”
21-15-9-9-15-21
Deadlift, 225/155
Burpee
2. Skills
10 RFT:
30 unbroken Double Unders. Complete 30 unbroken double unders. Rest as little time between sets as possible. If you miss a rep, that set doesn’t count. restart that set and continue till you finish 10 sets.
