Build to a Moderate Triple
On the 4:00 x 4 Rounds:
100′ Walking Lunge
15 Deadlifts (185/135)
200 M Run
Option to scale 100 M Run
50' Walking Lunge
The workout is “won” today on transitions and on the bike. It isn’t about how fast the lunges or deadlifts are, rather how fast athletes can get to the next movement. Rather than walking or chalking up, running to the bar and bike gains back a lot of time on each interval without much added effort. The deadlifts do not have to be unbroken, but the urgency between sets and the urgency to get to the bike has to be high. Once at the bike, effort is rewarded with an exponential caloric return. The harder you go on the bike, the better the score and the longer the rest.
OPEN GYM (optional):
Strength/Accessory work designed to complement today's WOD
1. Deadlift + Strict Handstand Push-ups
Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5)
Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3)
Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1)
After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.
3. Body Armor
Max Effort Bodyweight Bench Press
Max Effort Push-ups
Rest as needed following push-ups.