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.
DL: 155, 175, 195
WOD: 15 WB, 15 V-Ups, 39 cal
DL: 185, 195, 205#
WOD: 20WB, 10, 9, 8 (knees to elbows), 15v-ups, 53cal
DL: 205 (should’ve done more)
WOD: Rx; 47 cals
Strength: up to 285# on last set
WOD: 15, 10, & 50 Calories
DL: 315# x 3
WOD: 20 WB, 15 T2B, 63 cals.
20 wb, 15 t2b, 60 cal
DL up to 275
WOD: subbed 53# kb swings for wb. 15 kbs/round, 12 t2b, no row
185,205,225
20 wb, 15 t2b, 46 cals
whoops! I’m Taylor, sorry Lex 🙂
20 wb, 15 t2b, 42 cals
135#
15 wb @ 10#, 10 T2B, 36 cals
165#
15 wb, 10-12 T2B, 44 cals.
DL up to 175#
17wb, 10 T2B, no row
275
17 and 15 and then 60
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 😛