Thursday Workout: DL, Unbroken WB and DU

Register for “Deadlifts For Derek” on November 1!

STRENGTH

Deadlift, 3 sets of 10 reps (fast, touch and go)

*Work at moderate weight (i.e. 225-275) and focus on fast touch and go reps with solid form. Rest 90 seconds between sets

WOD

Level 1

AMRAP 12:

  • Wall Ball (12/8) x 1
  • Jump Rope Single x 4
  • Wall Ball x 2
  • Jump Rope Single x 8
  • Wall Ball x 3
  • Jump Rope Single x 12
  • … and so on

Level 2

AMRAP 12:

  • Unbroken Wall Ball (20/14) x 1
  • Unbroken Double Under x 2
  • UB Wall Ball x 2
  • UB Double Under x 4
  • UB Wall Ball x 3
  • UB Double Under x 6
  • … and so on

Notes:  Score by recording the set of wall balls that you finish on when time is up + any additional reps.  If you are doing Unbroken sets in Level 2, you must repeat a set if you trip up on a double under or wall ball!  Scale to just regular sets of double unders if you are still working on the movement.

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

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

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

4 thoughts on “Thursday Workout: DL, Unbroken WB and DU

  1. DLs: 185
    WOD: 13

  2. DLs: 165
    WOD: 14 + 56 singles

  3. 12 + 1 wall ball to the face 🙁

  4. DL: 95, 115, 135
    WOD: 14 + 5 WB Rx

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