Thursday Workout: OTM Strength, AMRAP

Register for “Deadlifts For Derek” on November 1!

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STRENGTH

Level 1

On The Minute (OTM) For 16 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 16 Minutes:

  • Even Minutes: Deadlift (moderate/heavy) x 5
  • Odd Minutes: Strict Pull-up x 3-5*, Box Jump (30+/24+) x 3-5

*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 3-5 Strict Pull-ups and 4-6 Box Jumps.  These numbers are guidelines, but you should have at least15 seconds of rest or transition time each minute.  The ‘+’ means go higher on box jump if you can.

* Add a med ball for weighted pull-ups to make it more challenging if necessary

WOD

Level 1

AMRAP 12:

  • Run x 400m
  • Heavy Russian Kettlebell Swing x 15
  • Push-up x 9

Level 2

AMRAP 12:

  • Run x 400m
  • Kettlebell Swing (70/53) x 15
  • Handstand Push-up x 9

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. Please take a few minutes to complete our survey if you have not done so already!  Thanks!

2. So much going on, see our Facebook Events Page to see everything!

3. “Deadlifts for Derek” is Live for Registration!

4 Comments on “Thursday Workout: OTM Strength, AMRAP

  1. DL: 145#; 2 negative pull-ups,; 5 box jumps @ 28″
    3 rounds (45 lb KB, push ups on box)

  2. Subbed FS: 65# x 2, 75# x 6
    2 strict pullups, 3 box jumps @ 24″

    Wod: 2+400m run (knees on box for hspu)

  3. DL- 135, strict pu’s, box jump 24″
    WOD- 3 rounds plus 150 meters w/ 40# kb, 1 abmat

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