Here it is! This will act as the test-retest WOD for our nutrition challenge participants...
Get after it!
WORKOUT:
Perform As Many Rounds Plus Any Extra Meters & Reps As Possible In 8 Minutes:
100m Row
10 Wall Ball Shots (20#/14#)
Ladder Style Deadlift (275#/185#)... Start with 1 rep on Round 1, Then 2 reps on Rd 2... Etc
This is meant to be a sprint since the reps and distances are relatively low so keep moving from exercise to exercise quickly!
Weight scale options for the Deadlift:
#1 - 245#/165#
#2 - 225#/155#
#3 - 185#/135#
#4 - 155#/115#
The Deadlift should be heavy, but not outrageous so pick your weights wisely!
POST YOUR TOTAL ROUNDS AND ANY EXTRA METERS OR REPS TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
12 comments:
6 rounds + 8 WB throws. Rx'd
JK -
5 Rounds + 4 WB @ 225#
4 rounds + 7 WB, 165#
5 rounds + 100 meters @ 225
6 rounds + 100m Rxd
5rounds and 3 dead lifts, 155' 10 pond ball
5 1/3 rounds + 1 WB, 155#, 14lb wall ball
Kate
5 Rnds + 6 WB opt 4 @ 115# / 10#
6+ row, wb's, and 3 deads. Rx'd
135#, 14# 4+ 80 meters
4 + 2/3 rounds + 2 deadlifts (155#)
5 rounds+44 meters (#135)
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