- Minute 1: Row x 100m
- Minute 2: Russian Kettlebell Swing x 10
- Minute 3: Burpee x 5-10
- 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.
Tabata Weighted Plank Holds
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/.
9 thoughts on “Wednesday Workout: OTM Row, Deadlift, and Burpees”
WOD: 150m, 155#, 10 burpees
plank w/ 25#
WOD: 150, 155#, 10
plank – 25#
150m, 225#, 10 Burpees (not over the bar, knee doesn’t like jumping today)
WOD: 150, 225, 10
plank w/ 25
150, 255, 10
planks @ 45
WOD: 150, 155, 10
100 row, 125 #, 10
150m, 155#, 10 burpees
planks: 25# x2 (6am, 7pm :))
WOD- 150, 105# (back), 10 burpees