WOD 181216


Sunday 181216

Strength - Deadlift - 3 x 5 @ RPE 6*

Athletes will have 20 minutes to work up to and complete 3 sets of 5 reps at an RPE of 6. The focus is position and control throughout the movement.

Metcon - For time:

30 - 20 - 10
Russian KB swing @ moderate
Single arm DB push press* @ moderate

After each completed round, accumulate 0:90 seconds in a high plank.

12 minute cap

*Reps listed are total reps, so athletes will perform 15, 10, 5 reps of the push press per arm each round. They will be allowed to switch arms at any time as long as the work between both arms is equal.

Those who participated in the competition yesterday, please keep your weights light. You might not feel sore or tired but we can guarantee that your central nervous system (CNS) at the very least is a little more taxed than normal. Be kind to yourself and set your upcoming week up for success by being okay with just moving today :)