Tuesday WOD – 101816

Jared

Jared

WORKOUT OF THE DAY

Wellness
1. Sumo Deadlift: 5×5

2. For time:
100 Goblet Squat 53/35
100 RKBS 53/35

Fitness
1. Sumo Deadlift: 5×5 @70% of 5RM

2. For time:
100 Goblet Squat 70/53
100 RKBS 70/53

Performance
WL
Power Clean + Jerk: 4×1 5# heavier than last week

STRENGTH
Sumo Deadlift: 5RM, then 3×5@90%

METCON
For time:
100 Goblet Squat 70/53
100 RKBS 70/53

ACCESSORY
4 rounds:
10 Front Squats
30 Frog Pumps
Rest 2:00

ENGINE
Aerobic Threshold Run
2x300m @ moderate pace
1x800m @ easy pace
2x400m @ moderate pace
1x800m @ easy pace
2x500m @ moderate pace
1x800m @ easy pace
2x600m @ moderate pace
REST 1:00 between all reps

Set a moderate pace you can keep for all intervals. Target is 4sec/100m slower than 1-mile PR time.