Wednesday Workout: OTM Row, Deadlift, and Burpees

WOD

Level 1

OTM 15:

• Minute 1: Row x 100m
• Minute 2: Russian Kettlebell Swing x 10
• Minute 3: Burpee x 5-10

Level 2

OTM 18:

• Minute 1: Row x 100-150m
• Minute 2: Deadlift (255/155) x 5
• Minute 3: Bar Facing Burpee x 7-10

Notes: At 3-2-1 Go (0:00), row 150m, rest for the remainder of the minute, then do 5 heavy deadlifts at the top of the next minute, rest for the remainder, and then do 10 bar facing burpees at the top of the next minute.  Repeat this for 6 total cycles of each movement.  For L2, must be a 2 footed take-off and landing on bar facing burpees (no step-overs).  The ranges are there so that you can perform the work that you are capable of and have enough rest/transition time before moving to the next movement.

CASH OUT

Tabata Weighted Plank Holds

ANNOUNCEMENTS

Old Rag Hike!

Join us for a day of hiking at Old Rag Mountain on Sunday, October 19th. This is one of the most popular hiking trails in the area with amazing views and a fun rock scramble!   RSVP on Facebook

If you want to carpool plan to be at the gym by 8:30am so we can get to the trail by 9:30am and have lunch at the top. So please remember to dress accordingly for the day and to bring drinks, snacks, and a lunch with you. There is a parking lot area designated near the start of the trail, but as it is a popular trail carpooling is encouraged.

You can check out this link for more information about the trail:http://www.hikingupward.com/snp/oldrag/.