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December 14, 2016

WEDNESDAY!

MET CON: For Time (35:00)

Goal: Sub 20:00 – 25:00! Consider fast singles not resting more than 5 seconds or so at a time. Form is KEY! Perform the dubs in sets of 50, 35, 25 or 15 (based on efficiency). Run at about 85%-90%.

E:
800 M Run

10 Deadlifts #315/215
175Double Under’s

400 M Run

15 Deadlifts #275/195
150 Double Under’s

400 M Run

20 Deadlifts #225/155
100 Double Under’s

RX:
800 M Run

10 Deadlifts #275/185
150 Double Under’s

400 M Run

15 Deadlifts #225/155
100 Double Under’s

400 M Run

20 Deadlifts #205/145
75 Double Under’s

SCALED:
800 M Run

10 Deadlifts #205/145 (#185/125 or #155/105 )

100 Double Under’s (275 Singles)

400 M Run

15 Deadlifts #185/125 (#155/105 or #135/95)

75 Double Under’s (175 Singles)

400 M Run

20 Deadlifts #155/105 (#135/95 or #115/75)

50 Double Under’s (150 Singles)