“OXIDATIVE 18.5” WOD 6/30/22

WARM UP:
400 M. Run
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility

WIN & FIT
LIFT:
Deficit Deadlift
3 @ 60%
3 x 3 @ 65%
*Stand on top of a 45 lb. plate
WOD:
“OXIDATIVE 18.5”
For Time:
750 M. Row
3 Rounds
10 KB DL (70/53×2) (53/44×2 )
10 HRPU
Then:
750 M. Row
2 Rounds
15 KBS
10 Ring Muscle Ups
*FIT = 20 Sit Ups
Then:
750 M. Row
50 KB Burpee Deadlift
*30 Min. Cap.
**Sub. RMU for Burpee Pull Ups Accordingly

AT HOME
LIFT:
Deficit Sumo Deadlift
4 x 5
WOD:
For Time:
800 M. Run
3 Rounds
10 Sumo DL
10 HRPU
Then:
800 M. Run
2 Rounds
15 DB/KB Swings
20 Sit Ups
Then:
800 M. Run
50 DB/KB Burpee Deadlift
*30 Min. Cap.