We’re Deadlifting Today & You Have A Few Options…
Monday & Tuesday… We Used The Same Weight For Hang Power Cleans & “Shoulder To OverHeads”…
Today… We’re Going To Start Off The Warm Up With Your BarBell Loaded Up With Whatever Weight You Used The Past 2 Days…
After That… For The WOD… You’ll Have The Option Of Adding…
ADV… 100lbs To Your “Starting Weight”…
Rx’d… 75lbs To Your “Starting Weight”…
Sx’d… 50lbs To Your “Starting Weight”…
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ALRIGHT… HERE WE GO!!!
Strength…
“Rest Week”
Skill…
Deadlift Work… Record Your Numbers!!!
MetCon…
***Double Unders.. All Levels… M&F… MOD: Tripled Singles… BOTH WITH A 1 BURPEE PENALTY FOR BREAKING!!!***
***Wall Ball Shots… All Levels… M-20lbs To 10Ft./F-15lbs To 8Ft.***
***”BarBell…***
L1… M-155lbs+…/F-105lbs+…
L2… M-135lbs+…/F-95lbs+…
L3… M-95lbs+…/F-65lbs+…
L4… M-75lbs+…/F-55lbs+…
20 Min TIME CAP!!!
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For Time:
50 Double Unders (150 Singles…)
25 Wall Ball Shots
15 Deadlifts
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40 Double Unders (120 Singles…)
20 Wall Ball Shots
12 Deadlifts
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30 Double Unders (90 Singles…)
15 Wall Ball Shots
9 Deadlifts
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20 Double Unders (60 Singles…)
10 Wall Ball Shots
6 Deadlifts
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10 Double Unders (30 Singles…)
5 Wall Ball Shots
3 Deadlifts… NOT DONE YET!!!
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1 Deadlift + 5 Burpees
1 Deadlift + 4 Burpees
1 Deadlift + 3 Burpees
1 Deadlift + 2 Burpees
1 Deadlift + 1 Burpee… TIME!!!
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3…2…1…GO!!!
10.23.2018 WOD & Scores…
RainCrossStrengthandConditioning 