WOD Blog
 | Sat, Oct 21 2023 |  |
| WARM UP 10-21-23 | DAWN OF THE DEADLIFT 10-21-23 |
WARM UP 10-21-23
(Check In)
Machine-30/25 calories
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2x:
10 Deadlift
10 Hip Rotation each side
10 Alt Scorpion
10 Glute Bridges
10 Supine Leg Swings
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Explain metcon and set starting order
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DAWN OF THE DEADLIFT 10-21-23
(Reps, Rx2, Rx3)
19 min Timer:
Min 1-4: Assault Bike AMCAP
Min 4: REST
Min 5: Deadlift-15 reps (135/95)
Min 6: Burpee AMRAP
Min 7: Deadlift-12 reps (185/125)
Min 8: Burpee AMRAP
Min 9: Deadlift-9 reps (225/135)
Min 10: Burpee AMRAP
Min 11: Deadlift-7 reps (275/185)
Min 12: Burpee AMRAP
Min 13: Deadlift-5 reps (315/205)
Min 14: Burpee-AMRAP
Min 15: Deadlift-3 reps (365/245)
Min 16: Burpee-AMRAP
Min 17: Deadlift-AMRAP (405/285)
Min 18: Burpee AMRAP!!
Score=total bike calories, deadlifts completed, and burpees added up. Get as far as you can!
Rx: As written
Rx2: Start at 95/65 and end at 315/205
Rx3: See coach for modifications
| Seth B | 225 Rx | | | Annalee | 183 Rx | 131 burpees & bike cals. All deadlifts completd |
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