Tues, 06/12/2018

June 11, 2018



“Jelly Belly”
For Time:
50-40-30-20-10: AbMat Sit-Ups
21-15-9-6-3: Calorie Row
10-8-6-4-2: Deadlifts (275/185)

40-30-20-10-5 Sit Ups
Option to sub Run for Row
400m - 200m - 100m - 100m - 100m

30-25-20-10-5: Sit Ups
15-12-9-6-3 Cal Row
10-8-6-4-2 Deadlifts (Bar or KB)



With 150 total sit-ups, this station can’t be considered a rest due to the pure volume of work, but it is a break from breathing heavy. The time to breathe heavy is the bike. The faster the pace, the quicker the calories accumulate. Athletes want to balance their pace on the bike with being able to get off the seat and complete the deadlifts in 1-2 good sets. It’s ok to push the limits on the barbell knowing that the deadlifts and the sit-ups have little to no interference. Once back on the AbMat, consistent movement by utilizing the short break at the top is the name of the game.



OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD


1. Deadlift (On the 2:00)
5 Repetitions @ 80%
1 Repetition @ 86%
5 Repetitions @ 83%
1 Repetition @ 89%
5 Repetitions @ 86%
1 Repetition @ 92%
Building upon last week.


2. Midline
Accumulate 2 Minutes in a L-Sit on Parallettes
*Every break – 15 Empty Barbell Good Mornings



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