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WOD

“Deadline” (AMRAP – Rounds and Reps)

“Deadline”

AMRAP 15:

12/9 Calorie Assault Bike

9 Deadlifts

12/9 Calorie Assault Bike

18 Hand Release Push Up

Subs:

15/12 Row or 200m Run

RX+-275/185#

RX -225/155#

50-59 -185/135#, Knee HR PU

60+-135/95#, Knee HR PU

Basics-8 AMRAP – 7 Cal, Light BB DL, 9 HR PU on knees
DESCRIPTION

* Today’s AMRAP workout includes lower reps of two challenging movements

* The machine placed between the heavy deads and gymnastics will better allow us to thrive through those stations

* Your score today will be the total Round + Reps completed at the end of the 15 minutes

* Choose weight, reps, and variations that allow you to complete at least 4 rounds today

* This averages out to just under 1 minute per station

DEADLIFTS

* Looking to move a heavier weight for a manageable number of reps here

* This should be a load you could cycle for 12+ reps unbroken when fresh

* Within the workout, the sweet spot is being able to cycle these in sets of 3

* Challenge yourself with a weight that also allows for excellent technique

HAND RELEASE PUSH UPS

* If you’re not there yet, consider reducing reps or going to your knees.