Wednesday 10 October 2018

It’s already hump-day and in honor of that we’ll be getting our run on with some classic exercises in between 400M laps! For the record, I’m not sure what any of that really has to DO with hump day, but just go with it.

Today’s strength portion of class will be the deadlift for 5 sets of 5 reps at 65% of your 1RM weight. In keeping with this portion of our cycle, the weight is on the lighter side and focus should be placed on form for the movement.

A few key points for the deadlift are: Keep the lower back neutral both up and down. The arms do not bend. Shoulders are engaged. Listen to the coaches, they are there to help you get it right.

Once you rock out those 5×5, put away your bars and get ready for today’s WOD. It is chipper involving 6 x400M runs with a movement between each lap.

The movements are the push up, the air squat, the burpee, the sandbag clean, and the sandbag shoulder to overhead.

Ensure you pay attention to the movement standards and find a workable scale if you are unable to complete any one of them to the number of reps required.

Have fun. Run fast. Move clean.


Deadlift: 5×5 @65%


Run 400
25 Push Ups
Run 400
20 Air Squats
Run 400
15 Burpees
Run 400
10 Sandbag Cleans

Run 400
5 Sandbag Shoulder to OH
Run 400

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