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Running for your life!

WOD:

400m run

21-15-9-3

Dead Lifts (225/155)

Burpees

800m run

15-12-9-6

Power Snatches (95/65)

Burpees

400m run


Warmup: 3rds

200m run

3 burpees

10 hip extensions

10 single leg RDLs (5 per side) (single straight leg dead)


Mobility: push-up to down dog, spidey, overhead wall, dislocates


After: 25 single leg hip extensions per side


*build to the weight you will use for the deads and power cleans

*sub DBs or KBs for both barbell movements if needed.


Zoom at 6 and 7am:

Derek Casinghino is inviting you to a scheduled Zoom meeting.

Join Zoom Meeting

https://us02web.zoom.us/j/6953024569

Meeting ID: 695 302 4569

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10 Comments


I did this one today!! 155 dead’s 75 snatch but I also did what Anthony did and messed up the reps on snatches 😂 but took me 41!

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deroh0
deroh0
May 07, 2020

225DL,85snatch. 35:12... sucked Tricky way to get me to do 90 burpees. 1st Place in the Home gym, again. 🏋🏼‍♂️🥇😅

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Anthony Sattler
Anthony Sattler
May 06, 2020

185lb deads 95lb power snatch 30 minutes to complete However, I miss read the reps on the snatch’s and did 21-15-9-6 (realized I screwed up the rep count on the final sequence) 😬

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Dawn Lataille
Dawn Lataille
May 06, 2020

Wall of Death, never a good sign!!

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Dawn...you go girl with those weights. And my arse too hurt. I did a trail run yesterday including a path called Wall of Death. My butt has been officially kicked. Lolol. BonNiE N.

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