Wednesday Workout: Strength and Skill

10785_10151866601336751_571630069_n

WOD

Level 1

On The Minute (OTM) For 18 Minutes

  • Even Minutes: Kettlebell Deadlift x 5
  • Odd Minutes: Ring Row x 5-7, Box Jump (18/12) x 3-5

Level 2

OTM For 18 Minutes:

  • Even Minutes: Deadlift (moderate/heavy) x 5
  • Odd Minutes: Muscle Up x 2-3, Box Jump (30+/24+) x 4-6

Record Deadlift weight, Muscle Up reps or “Pull” variation, and Box Jump reps.

*Notes: You perform the work at the top of the minute and then rest for the remainder of the minute.  For example, if doing Level 2: at “3-2-1 Go” you will do 5 Deadlifts, then rest until the top of the next minute, where you will then do 2-3 Muscle Ups and 4-6 Box Jumps.  These numbers are guidelines, but you should have at least 15 seconds of rest or transition time each minute.  The ‘+’ means go higher on box jump if you can.

**Scale Muscle Ups to most challenging pulling (no push) variation for you. Ring muscle up –> bar muscle up –> strict chest to bar pull-up –> weighted pull-up –> strict pull-up–> strict banded pull-up –> pull-up negative –> inverted ring row, etc.

13 thoughts on “Wednesday Workout: Strength and Skill

  1. DL @ 135#, 3PUs, 5-24″box jumps/rd

  2. DL: 275#
    MUs: 3
    BJs: 6

  3. DL @135#
    MU: 3s for first 7 rounds, 2s for last 2 rounds
    Box jump: 5 for first 6 rounds, 6 for last 3 rounds +30″

  4. DL @ 155
    PUs – 3 strict first 4 rounds, 4 banded last 4 rounds
    Box Jump – 6 first 4 rounds, 12 last 4 rounds

    1. 4+4 does not equal 9. stupid counting.

  5. Warmed up with mile run using the new 30# sand bags 🙂

    DL @225#
    Pull Ups – 3
    Tuck Jumps – 15

    Legs are still fried, didn’t feel confident jump on the box

  6. DL @ 155
    PUs: 3 strict
    BJ: 6 @ 24″

  7. 225#, 2 mu, 6 bj

  8. DL: 6 rds at 225, 2 at 245, final at 265. Should have gone heavier all along.
    3 strict C2B pullups
    6 box jumps at 33″

  9. DL 275
    MU 2
    BJ 6

  10. Did half the workout
    225/1/6
    Issues with shoulder and neck

  11. WOD 185 DL, 3 strict C2B, 5 jumps @ 30″

Leave a Reply

Your email address will not be published.

search previous next tag category expand menu location phone mail time cart zoom edit close