WOD
Level 1
OTM 10:
- Even Minutes: Deadlift (Light/Moderate) x 5
- Odd Minutes: Row x 7-10 Calories
Rest 4 Minutes
Then, Alternating Tabata (6 rounds of each movement – 20 seconds on/10 seconds off) of:
- Air Squat
- Abmat Sit-up
Level 2
OTM 10:
- Even Minutes: Deadlift (TNG Heavy) x 7
- Odd Minutes: Row x 10-15 Calories
Rest 4 Minutes
Then, Alternating Tabata (8 rounds of each movement – 20 seconds on/10 seconds off) of:
- Air Squat
- Abmat Sit-up
Notes: For L2, DL should be heavy “touch and go” weight. Scale calories on rower so that you are able to complete the work within each minute with time to rest/transition. Record DL weight, Reps on Rower (cals), and lowest number of air squats and sit-ups in the tabata. (I.e. 225#, 15, 12, 12)
DL:145#
Row: 11
AS: 17
SU: 15
DL: 145#
Row: 13
AS: 17
SU: 13
DL: 155#
row: 15cal
AS: 17×7, 18×1
SU: 13×5, 12×3
DL: 225
Row 15 cal
Tabata workout: 338 total reps
thanks lauren
DL: 205
Row: 15 Cal
Tabata: 247
(Simon you’re a beast)
Due to a misunderstanding of Aaron’s crazy barbell complex, before doing the WOD:
EMOTM 10: 3 Squat cleans, 1 push press, 1 split jerk @100#
THEN
EMOTM: 190# DL, 15 Calories
Tabata: 20 squats, 11 sit ups (fewest reps)
total: 254 reps
225#, 15, 20, 15
DL: 155
Row: 10
AS: 19
SU: 12
(Total – 255, got 13 sit-ups on all but the first round, consarnit)
225#, 15
253 reps (20, 11)
165#HPC sub for DL x 7
20 Squats, 14 Sit ups
175# DL, 15 burpees (no more rowers:()
19 squats, 13 sit ups
275#/15/19/12
225#/15/18/12
#125/ 15/18/15