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.
DL @ 135#, 3PUs, 5-24″box jumps/rd
DL: 275#
MUs: 3
BJs: 6
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″
DL @ 155
PUs – 3 strict first 4 rounds, 4 banded last 4 rounds
Box Jump – 6 first 4 rounds, 12 last 4 rounds
4+4 does not equal 9. stupid counting.
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
DL @ 155
PUs: 3 strict
BJ: 6 @ 24″
225#, 2 mu, 6 bj
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″
DL 275
MU 2
BJ 6
Did half the workout
225/1/6
Issues with shoulder and neck
285/3MUs/6
WOD 185 DL, 3 strict C2B, 5 jumps @ 30″