It’s that simple! There is no magic pill!
Warm-Up:
Coach’s choice
WOD prep:
Build the deadlift to WOD weight.
*The load you choose for this WOD you should feel good about 10 unbroken reps. This could be about 50 to 55% of your 1 rep max.
WOD:
Botox
For Time
25 Calorie Bike
Then:
1-2-3-4-5-6-7-8-9-10 Reps of:
Deadlifts (225,155)
Burpees Over-the-Bar
Then, 25 Calorie bike
Option 2:
25 Calorie Bike
Then:
1-2-3-4-5-6-7-8-9-10 Reps of:
Deadlifts (185,125)
Burpees Over-the-Bar
Then, 25 Calorie bike
Option 3:
25 Calorie Bike
Then:
1-2-3-4-5-6-7-8-9-10 Reps of:
Deadlifts (135,95)
Burpees Over-the-Bar
Then, 25 Calorie bike
Post WOD:
Banded hamstring stretch. 2 minutes on each side.
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Botox. 10:05 #185 DL. Did step over bar for burpees. Happy to do all DL unbroken. Great energy at box today. On a day I woke up and did not feel like coming, paid my dues and glad I came.
11:12 @ 185#
Did single deadlifts after the round of 3…wrist feels fine lifting things up but reloading on the “down” doesn’t feel great.
Burpees were awful but I jumped for them all and stayed low.
Thanks to Big John, Andrew, and MJ for the push at the end.
10:26 Rx. Heavy legs from yesterday!
Botox: 13:28 | 135#
My first 25 cal bike went quite well (not as well as Matt’s, but it’s all relative). I chose the correct weight for the DL as I moved it well and only broke up the last two sets. Kept the burpees moving and focused on pacing this workout to minimize the “downtime”. The second bike was all about finishing. Thanks Frozen, this was a great workout…and now I feel like I should get some botox for that “perma-smile” on the bike 🙂
Botox: 13:28, 95#
After all the Burpees, I thought getting back on the bike would be a relief. Those second 25 cals were harder than I expected.
A fun WOD followed by a fun breakfast.
Botox: 13:09 @ 85#
Those burpees got a little spicy as the numbers got higher. I also wasn’t liking those last 25 cals on the bike, but was happy to (1) not hold my partner up on the bike for round 2 and (2) make it in before the time cap!
12:18 # 135.
Just wanted to move after three days down with a cold. ;-(
13:30 (135#)