Warm-up
Coach’s choice
WOD prep
Prep the movements
WOD
AMRAP 5:
40/30 cal bike Buy-In
12 Deadlifts (185,135)
12 Barbell Burpees
Rest 5:00
AMRAP 5:
35/25 cal bike Buy-In
9 Deadlifts (225,155)
9 Barbell Burpees
Rest 5:00
AMRAP 5:
25/15 cal bike Buy-In
6 Deadlifts (275,185)
6 Barbell Burpees
Option 2:
AMRAP 5:
40/30 cal bike Buy-In
12 Deadlifts (155,105)
12 Barbell Burpees
Rest 5:00
AMRAP 5:
35/25 cal bike Buy-In
9 Deadlifts (185,135)
9 Barbell Burpees
Rest 5:00
AMRAP 5:
25/15 cal bike Buy-In
6 Deadlifts (225,155)
6 Barbell Burpees
Option 3:
AMRAP 5:
40/30 cal bike Buy-In
12 Deadlifts (135,95)
12 Barbell Burpees
Rest 5:00
AMRAP 5:
35/25 cal bike Buy-In
9 Deadlifts (155,105)
9 Barbell Burpees
Rest 5:00
AMRAP 5:
25/15 cal bike Buy-In
6 Deadlifts (185,135)
6 Barbell Burpees
*Scale load as needed
Post WOD
Banded hamstring stretch.
Nice to be back at CFS….and for the friggin bikes!
Round 1 – 2+6 @ 135#
Round 2 – 2+1 @ 185#
Round 3 – 2+5 @ 215#
1: 2+8 rx
2: 3+1 rx
3: 3 or 4 rx. Probably 3, but felt like 4. Wod brain
1 – 2+6 (105)
2 – 2+10 (125)
3 – 2+ 11 (145)
The last set was tough was aiming for a whole 3 rounds!
Round 1: 1+15 (125#)
Round 2: 2 (135#)
Round 3: 2+5 (155#)
Bike was not so bad 😬
1. 1+21 (125)
2. 2+4 (135)
3. 2+8 (145)
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