WOD – Wed, May 17
Deadlift (4 sets
Set 1 | 4 Deadlifts
@ 75%
Set 2 | 4 Deadlifts
@ 75%
Set 3 | 4 Deadlifts
@ 80%
Set 4 | 4 Deadlifts
@ 80%
rest 2 minutes between sets)
Set 1 | 4 Deadlifts
@ 75%
Set 2 | 4 Deadlifts
@ 75%
Set 3 | 4 Deadlifts
@ 80%
Set 4 | 4 Deadlifts
@ 80%
rest 2 minutes between sets)
2023_05_17_WOD (AMRAP – Reps)
EMOM 12
Min 1 | 15/12 cal Bike
Min 2 | 12 Toes to Bar
Min 3 | 12 Burpees to Target
Min 4 | 40 Double Unders
Min 1 | 15/12 cal Bike
Min 2 | 12 Toes to Bar
Min 3 | 12 Burpees to Target
Min 4 | 40 Double Unders
rest 3 minutes
EMOM 8
Min 1 | 16/13 cal Bike
Min 2 | 14 Toes to Bar
Min 3 | 14 Burpees to Target
Min 4 | 50 Double Unders
| the rep scheme is just a rough guideline – you should be able to hold the same reps within each EMOM – try to increase reps in the second EMOM
| Score = total reps (10 Double Unders = 1 rep)
| Dead Stop Deadlifts – reset after every rep
| focus on good form and a controlled way down
| use your legs, push the floor away & keep back straight
.