Midnight Riders

Oct 5th, 2020

Category: Uncategorized

Midnight Riders

Shelby

Indoors Primarily

Warm-up
Run 800 or Bike 40|30 Cals
21 Deadlifts
21 Front Rack Lunges
21 Strict Press
15 Stiff Legged Deadlifts
15 Front Rack Lunges
15 Push Press
9 Good Mornings
9 Front Rack Lunges
9 Push Jerks

Strength
E2MOM12
Strict Press
5 Reps
4 Reps
3 Reps
2 Reps
1 Rep
1 Rep

WOD – Assault|Echo
40|30 Calorie Bike
40 Deadlifts 135|95
30|22 Calorie Bike
30 Front Rack Lunges
20|15 Calorie Bike
20 Shoulder to Overhead

Level 3 – 115|80
Level 2 – 95|55
Level 1 – 75|35
ADV – 155|105

WOD – Schwinn|C2
60|45 Calorie Bike
40 Deadlifts 135|95
45|33 Calorie Bike
30 Front Rack Lunges
30|22 Calorie Bike
20 Shoulder to Overhead

Level 3 – 115|80
Level 2 – 95|55
Level 1 – 75|35
ADV – 155|105

Outdoor WOD
60|45 Calorie Row or 800m Run
40 Deadlifts 135|95
45|33 Calorie Row or 600m Run
30 Front Rack Lunges
30|22 Calorie Row or 400m Run
20 Shoulder to Overhead

Level 3 – 115|80
Level 2 – 95|55
Level 1 – 75|35
ADV – 155|105

Extra Work
100ft HS Walk
50 GHDs
100ft HS Walk
50 T2B

Scaled Version
100ft Overhead KB Carry 1.5|1*
30 GHDs
100ft Overhead KB Carry 1.5|1
30 T2B

*scale the weight on the carry accordingly