Warm-Up:
Coach’s choice
WOD prep:
5,5,3,3,3
15 minutes to build to WOD weight or a heavy set of 3.
Rest 2 to 3 minutes between sets.
WOD:
“Unbreakable”
AMRAP 15
5 Deadlifts (225,150)
15 Unbroken wall balls (20,14)
*If you break on the wall balls you must start over.
Option 2:
AMRAP 15
5 Deadlifts (185,125)
15 Unbroken wall balls (20,14)(10′,9′)
*If you break on the wall balls you must start over on the wall balls.
Option 3:
AMRAP 15
5 Deadlifts (135,95)
15 Unbroken wall balls (14,10)(9′)
*If you break on the wall balls you must start over on the wall balls.
Post WOD:
The banded hamstring stretch.
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3 Rep Heavy Deadlift: 185#
Unbreakable: 7+6 | 155# DL | 9#WB to 8′ Target
Fun doing the deadlifts with Michelle and then Ilana who joined in for the final set of 3 🙂
I went slightly heavier on the deadlift since it was mathematically easier for me to keep what I already had on the bar than trying to figure out how to rearrange things to get to 150#. I really liked that the wall balls had to be unbroken as that was a mental hurdle for me and this allowed me to overcome it. I went with the heavier ball and reduced the target so that I could build the confidence in consistently doing sets of 15 wall balls…with zero no-reps! Thanks Frozen – this was a great workout!
DL: 345#
Unbreakable – 10+5 Rx
3 Rep Deadlift: 135#
Unbreakable: 7+5 | 95#DL | 14#WB to 9′ Target
My hamstring mobility makes it challenging for me to maintain good deadlift form. Thank you John for spending so much time helping me out this morning. I agree with Deb – the unbroken wall balls were a good challenge. There were some where I caught the ball badly, would have loved to have paused to reset my hands, but pushed through to avoid zeroing out. There were definitely some ugly wall balls from me this morning.
That’s nearly 3 1/4 Deb’s on your 3 Rep Heavy DL!! I’m not sure anyone wants that many Deb’s running around…Thanks for letting me work in with you 🙂
3 rep deadlift with Sarah: 110#
Unbreakable: 8+2 | 95#DL | 10#WB to 9′ target.
I completely misunderstood the “unbroken” concept today and thought as long as I didn’t drop or put down the wall ball I was going unbroken. NOT.SO.MUCH. My last couple of rounds I held the ball after sets of 5 to steady myself and my breathing, so my numbers are a bit skewed here. OOPS. However my DL weight was the heaviest I’ve gone in a WOD in a long time. Silver lining 🙂
DL @ 3 x 175#
WOD: 8 + 7 @115# / 9’ /10#
Nice to see you here again!! Hopefully I’ll see you in person soon 🙂
Wendler dead lift.
285 for 11 reps.
Two Pelicans with Joe A.
20 rounds +4 reps
3 rep deadlift: 185
Wod: 9+5 (10# to 10’)