Tuesday Workout: DL, Burpee, Row

crossfit-charlottesville_0640

WOD

Level 1

AMRAP 3:

  • 21 Kettlebell Deadlifts AHAP
  • 21 Burpees
  • Max Cal Row in time remaining

Rest 3:00

AMRAP 3:

  • 18 Kettlebell Deadlifts AHAP
  • 18 Burpees
  • Max Cal Row in time remaining

Rest 3:00

AMRAP 3:

  • 15 Kettlebell Deadlifts AHAP
  • 15 Burpees
  • Max Cal Row in time remaining

Rest 3:00

AMRAP 3:

  • 12 Kettlebell Deadlifts AHAP
  • 12 Burpees
  • Max Cal Row in time remaining

*AHAP means “as heavy as possible”

Level 2

AMRAP 3:

  • 21 Deadlifts (155/105#)
  • 21 Burpees Over the Bar
  • Max Cal Row in time remaining

Rest 3:00

AMRAP 3:

  • 18 Deadlifts (185/135#)
  • 18 Burpees Over the Bar
  • Max Cal Row in time remaining

Rest 3:00

AMRAP 3:

  • 15 Deadlifts (225/155#)
  • 15 Burpees Over the Bar
  • Max Cal Row in time remaining

Rest 3:00

AMRAP 3:

  • 12 Deadlifts (275/185#)
  • 12 Burpees Over the Bar
  • Max Cal Row in time remaining

Score is total number of calories on rower.  Scale deadlift weight as needed (change weights out during rest period, and share barbells/rowers if possible)

Thanks to Comp Train for today’s WOD: https://www.builtbybergeron.com/comptrain-programming/012417

Extra Credit Core Work

Accumulate 2-3 Minutes in L-sit, each time you break perform 5 strict pull-ups or ring rows

Other Things Coming Up:

  • February 4, 845AM-330PM: Habitat Build Day – Register Here!
  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement

11 Comments on “Tuesday Workout: DL, Burpee, Row

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