WOD Tuesday 4/30/19

by | Apr 29, 2019 | News | 7 comments

Warm-Up:
Coach’s choice

WOD prep:
Prep the Deadlift to heaviest WOD weight.

WOD:
Under Toe
AMRAP 3
9 Burpees over the bar
7 Toes to Bar
5 Deadlifts (155,105)
*3 minutes rest

AMRAP 3
9 Burpees over the bar
7 Toes to Bar
5 Deadlifts (185,125)
*3 minutes rest

AMRAP 3
9 Burpees over the bar
7 Toes to Bar
5 Deadlifts (205,135)
*3 minutes rest

AMRAP 3
9 Burpees over the bar
7 Toes to Bar
5 Deadlifts (225,150)
*3 minutes rest

AMRAP 3
9 Burpees over the bar
7 Toes to Bar
5 Deadlifts (275,180)

Option 2 Deadlift loads:
(135,95)
(155,105)
(185,125)
(205,135)
(225,150)

Option 3 Deadlifts loads:
(95,65)
(95,95)
(115,75)
(115,75)
(135,95)
*Knees to 90 in place of toes to bar.

Post WOD:
Agile 8

CFS Brief:
Day 2 Nutrition Challenge.

 

7 Comments

  1. Deb.
    Deb. on April 30, 2019 at 7:50 am

    Under Toe: 10+41 Total, Option 2 (95,105,125,135,150)
    Round 1: 2+15 | Round 2: 2+9 | Round 3: 2+7 | Round 4: 2+5 | Round 5: 2+5
    Well, that was fun. Once again 3 minutes of work and 3 minutes of rest feel like two very different intervals of time! I think my favorite part was looking at Ryan after each AMRAP and both of us just rolling our eyes…as we loaded weights for the next round. A nice crowd at 5:30 this morning and fun to have Kathi leading the class! Thank you!

  2. JD
    JD on April 30, 2019 at 8:53 am

    This one got old really quickly (like, right after round one!)

    R1: 2+5
    R2: 2+4
    R3: 2 even
    R4: 1+17
    R5: 17 reps (just 1 DL)

    Toes to bar got challenging quickly. I lost my timing in the first round and ended up double pumping, which in turn gassed shoulders!

    Went Rx on the DL, which I still think was the right call, but after 1 rep at 275# it didn’t feel right so I stopped there. Great workout and I live to fight another day. I’ll call that a win!

    Great coaching by Kathi!

  3. Rob M
    Rob M on April 30, 2019 at 8:53 am

    Under Toe: Option 2 1+17, 1+15, 1+18, 1+15, 1+16 all about the burpees. I’m guessing “under toe” is a pun 🤣

    “Breakfast Wednesday” tomorrow! Meet at the box at 7:30am and we will decide where to go.

  4. Deb.
    Deb. on April 30, 2019 at 9:18 am

    Happy Birthday Rob!!! I think I did way more than enough burpees to “Celebrate”. By my calculations I did 125 Burpees in the WOD. I’d say that’s more than twice the number required! Enjoy the rest of the day!!

  5. Rob M
    Rob M on April 30, 2019 at 3:13 pm

    Thanks Deb! I guess I did too. Whew!

  6. Kathi
    Kathi on April 30, 2019 at 7:59 pm

    It was your birthday!?! You sure started it strong! Happy Birthday! I hope it’s been a great one.

  7. Rob M
    Rob M on April 30, 2019 at 8:35 pm

    Thanks Kathi and thanks for a fun class! Don’t forget – “Breakfast Wednesday” tomorrow!