Day 4
WOD 220707
Repeat WOD 211111
Aerobic Repeats + ROMWOD
A. Complete workload @ 90% aerobic effort… apparatus is athlete’s choice
5:00 work… 2:30 rest*
4:00 work… 2:00 rest
3:00 work… 1:30 res
2:00 work… 1:00 rest
1:00 work… no more intervals
*rest = active recovery… easy spin to keep monitor on
B. ROMWOD
Optional FBB for Open Gym
A1. 5 back squats @ 32X1 tempo… rest 30sec, then A2
A2. 6 ring face pulls w/2sec pause at top of each rep… rest 30sec, then A3
A3. 60sec FLR (load with bumper plate)… rest 2min, then back to A1, x 3
Rest as needed, then B
B1. 8 barbell split stance RDL each leg… rest 30sec, then B2
B2. 8 incline cgbp… rest 30sec, then B3
B3. 8 goblet good mornings @ controlled tempo… rest 2min, then back to B1, x 3
