20 July

Training Session (130p)

A. 10 Rounds For Time:

17 Cal Echo Bike

20 Cal Ski

Rest 1m, then 2m after round 2, alternating for 10 Rounds. 

*27:30

B. In A 90 Second Window - You have a max of 20 DL @ 315#

*For every bench press rep completed, you subtract one deadlift. 

*Round 1 - 72% of 1RM (16 Reps - 4 DL)

*Round 2 - 70% of 1RM (15 Reps - 5 DL)

*Round 3 - 68% of 1RM (13 Reps - 7 DL)

*Round 4 - 66% of 1RM (15 Reps - 5 DL)

*Round 5 - 64% of 1RM (18 Reps - 2 DL)

Rest 3:30 B/W Rounds. 1 MAX set of bench each round. 90 Seconds to complete both Bench and DL totaling 20 Reps. 

Training Session 2 (5p)

C. Class WOD With Fred

3 Rounds: 

750m Ski

400m Run

10 Synchro DL

Then: 

2 Rounds: 

100 DU's

30 T2B

Then: 

1 Round: 

You Go - I Go

25 Cal Ski

25 Plated G2O

25 Yard Plate Push

*23:31

*Calf and Glute Blew up...