NEWS

MON WOD Recording: Here

WOD

“Steakums”

On the 6 Minute for 5 Rounds
400 Meter Run
500 Meter Row
1 Round of DT

Weight: 155/105

On the 6 Minute for 5 Rounds
400 Meter Run
500 Meter Row
1 Round of DT

Weight: 135/95

On the 6 Minute for 5 Rounds
300 Meter Run
250 Meter Row
1 Round of DT (9-6-3)

Weight: 95/65

WOD GUIDANCE & GOALS
On the 6 minute, complete the run, row, and 1 round of “DT” (12 deadlifts, 9 hang power cleans, 6 push jerks), with about :60 of rest built into the interval. The run and show should both take 2 minutes each and the 1 round of DT, no more than :60. Break the deadlifts at rep 11, rest until you can do the 12th deadlift and 8 hang power cleans. Rest until you can do the last hang power clean and all six push jerks straight.

Post Intervals to Comments.

HOME WOD

On the 6 Minute for 5 Rounds
400 Meter Run
6 Flights of Stairs
12 Jumping Good Mornings
12 V-Ups
12 Push Ups

ENDURANCE

Rest