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.
DLs: 185
WOD: 13
DLs: 165
WOD: 14 + 56 singles
12 + 1 wall ball to the face 🙁
DL: 95, 115, 135
WOD: 14 + 5 WB Rx