Tuesday Workout: DL Clusters, OTM Work and Rowing

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STRENGTH

Deadlift, 2.2.2 x 3

Notes: Rest 15 seconds between each double, and 2-3 minutes between sets.  Weight should be moderately heavy with good form.

WOD

Level 1

OTM 8:

  • Even Minutes:  Wall Ball to 9′ Target x 15 (14/8)
  • Odd Minutes:  V-Up x 7-10

Rest 3 Minutes

Then, Row x 3 Minutes for Calories

Level 2

OTM 8:

  • Even Minutes:  Wall Ball to 10′ Target x 15-20 (20/14)
  • Odd Minutes:  Toe to Bar x 10-15

Rest 3 Minutes

Then, Row x 3 Minutes for Calories

Notes: Record WB and T2B reps, as well as calories Rowed.  Scale reps as needed so you can complete the work within the minute.  For instance, go for unbroken sets of wall balls each minute if possible (20 reps at roughly 2 seconds a rep should take about 40 seconds – scale back if you can’t get it done in 45 seconds or less).  You can break up toes to bar if needed, but scale to something that allows you to get around 20-25 seconds of transition time.

 

16 Comments on “Tuesday Workout: DL Clusters, OTM Work and Rowing

  1. On Saturday, after strength WOD (Jerk Splits, Jerks, Front Squat, Clean)
    15 WB
    10 Vups @15#
    47 calories

    • That’s Joe, not Alex… Alex should learn to not leave himself logged in to the computer 😛

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