WOD – Mon, Sep 25
Deadlift (
Set 1 | 10 Deadlifts @ 60%
Set 2 | 8 Deadlifts @ 70%
Set 3 | 6 Deadlifts @ 75 %
Set 4 | 4 Deadlifts @ 80 %
Set 5 | 2 Deadlifts @ 85 %
rest as needed
Set 1 | 10 Deadlifts @ 60%
Set 2 | 8 Deadlifts @ 70%
Set 3 | 6 Deadlifts @ 75 %
Set 4 | 4 Deadlifts @ 80 %
Set 5 | 2 Deadlifts @ 85 %
rest as needed
)
2023_09_25_WOD (4 Rounds for reps)
4 rounds
15 unbroken Wall Balls
15/12 cal Row
5 Shuttle Sprints
Rx: 9 | 6 kg
TimeCap: 17 minutes
| you do this with a partner in a you go, i go style
| change every round and both do 4 rounds
| Wall Balls need to be unbroken
| this should be very intensive
| Shuttle Run = 8m
| goal is to finish the round sub 2 minutes
| Score = time (4 Scores)
| no heavy bounce allowed – controlled reps
| Score = weight
.