Fri, 08/17/2018

August 16, 2018

Heavy Set of 10



“Captain Insano”
3 Rounds:
20 Deadlifts (155/105)
12/8 Calorie Row
20 Hang Dumbbell Reverse Lunges (50’s/35’s)
12/8 Calorie Row 


Sub 12 for 20
Option sub 100m Run for Row

Sub 10 for 20
100m Run for Row




Setting ourselves up to thrive in round two today. With the weights being on the lighter side in today’s workout, athletes are capable of holding on for large sets in round one. However, what’s more impressive and what leads to better times and more fitness is being able to hold on to the same rep scheme and relatively the same split going into the second round. It is very common to see a quick first round, followed by a slower second round and a little kick at the end of the third. Today, lets aim for a steady pace on the first two and a half rounds and a sprint through the second half of the last round. Breaking the deadlifts and lunges into 2 quick sets should allow for consistency across the first half and possibly allow athletes to hold on for the last 20 reps of each at the end of the workout.



OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD


1. Bar Muscle-Ups
5 Sets of 35% Best Set



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