WEDNESDAY W.O.D
"POWER" for time
the circuits will go as follow.
for 5 minutes you will do as many reps as you can at a weight that works out to 80% of your max, unless otherwise stated.
Circuit 1.
Deadlift ( heavy )
Push-Ups ( 10 )
back and forth for 5 minutes.
Circuit 2.
Bent over rows ( 80% max weight )
"Clean" max reps ( 50% max weight )
Circuit 3.
BarBell curls ( moderate, 45lbs or less )
Plate rotations ( 25/35/45 ) for max reps.
These exercises are done back to back in each circuit.
If you have to take a break add the time on at the end of your 5 minutes to make up for time lost.
Take a 2 minute break in between each circuit.
THEN........
2.5 km run, and 75% max speed, at an incline of the same speed you're running !!!!!
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