Friday Workout: RDLs, Burpees, Wall Balls, and Hang Power Cleans

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STRENGTH

Romanian Deadlift (RDL), 6-6-6 at 31X1 Tempo, rest 90 seconds to 2 minutes between sets.  Light to Moderate weight.

WOD

Level 1

AMRAP in 10 Minutes of:

  • Burpee x 60
  • Wall Ball to 9′ Target (14/8) x 40
  • Dumbbell Hang Power Clean (30/20) x 20

Level 2

AMRAP in 12 Minutes of:

  • Burpee x 100
  • Wall Ball to 10′ Target (20/14) x 50
  • Hang Power Clean (115/85) x 25

Notes: Goal is to get as many reps (or rounds + reps) as possible in time cap.

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23 thoughts on “Friday Workout: RDLs, Burpees, Wall Balls, and Hang Power Cleans

  1. Were you drinking Scott when you wrote this workout.
    Strength: 185#
    WOD: 191 – that sucked

    1. Haha, good feedback. That’s some solid work man!

  2. RDL: 135#
    WOD: 139

  3. Strength: 105#
    WOD: 135
    If only my old schoolmates could have seen me do this one. Unfortunately, they’re mostly all dead!

  4. RDL: 225#
    WOD: 186 rx

  5. Did yesterday’s, then rested 6 minutes, then 158.

  6. RDL: 115#
    WOD: 154

  7. RDL: 115
    WOD: 175

    1. RDL: 115
      WOD: 175 @ 95

  8. RDL up to 85#
    WOD 167 @75#

  9. RDL: 135
    WOD: 194

  10. RDL: 85, 95, 105
    WOD: 164 Rx

    Did the burpees in 6:19 which is 1:46 faster than when we did this WOD: http://crossfitcharlottesville.com/2011/04/12/wednesday-workout-100-burpees-for-time/ Woot woot!

  11. RDL: 85, 95, 195
    WOD: 179, 55#

  12. RDL: 135#
    WOD: 154 Rx

  13. RDL: 95, 115, 135 (inconsistency due to the first time doing this lift)
    WOD: 167

  14. RDL: 185, 225, 225
    WOD: 173

  15. 1 round and 8 burpees rx.
    100 burpees at 5:53

  16. RDL: 105
    WOD: 165
    100 burpees (7:04), 50 wallballs (10#, probably only did ~10 legit), 15pc @ 55#

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