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DESCRIPTION

STRUCTURE: For 3 rounds: Athletes will have 2:00 to complete a 200 Meter Run + 3 Deadlifts, 4:00 to complete a 400 Meter Run + 6 Deadlifts, and 6:00 to complete a 600 Meter Run + 9 Deadlifts.

STIMULUS: “OH MY TOSH” is a strategic Sprint. . . somewhat of a Pacer!

STRATEGY: Athletes should finish 200 Meters in under 1:00, 400 Meters in under 2:00 and 600 Meters in 3:00. Athletes should aim for an unbroken set of 3 Deadlifts, possibly 1 break on the set of 6 Deadlifts, and potentially 1-2 breaks on the set of 9 Deadlifts. Ideally, this is a weight that athletes could hold onto unbroken Deadlifts for 3, 6, and 9 in the first round and strategically break.

SCALING: Athletes should choose a barbell weight that is challenging but doable for an unbroken set of 9 Deadlifts when fresh.

SCORING: Today’s score is the Sum Total Time of all 9 rounds. 32-36 Minutes

EFFICIENCY TIPS

-Athletes should move quick on the run

-Athletes should go unbroken on the sets of 3 Deadlifts

-Athletes should go unbroken or break 1 time on the set of 6 Deadlifts

-Athletes should go unbroken or break 1-2 times on the set of 9 Deadlifts

-This is a fast pace workout in each interval BUT athletes should be smart because this workout adds up quickly. . . specifically after the first 9 Deadlifts!

WOD

“Oh My Tosh” (9 Rounds for time)

“OH MY TOSH”

[On the 0]:

200 Meter Run + 3 Deadlifts

[On the 2]:

400 Meter Run + 6 Deadlifts

[On the 6]:

600 Meter Run + 9 Deadlifts

[On the 12]:

200 Meter Run + 3 Deadlifts

[On the 14]:

400 Meter Run + 6 Deadlifts

[On the 18]:

600 Meter Run + 9 Deadlifts

[On the 24]:

200 Meter Run + 3 Deadlifts

[On the 26]:

400 Meter Run + 6 Deadlifts

[On the 30]:

600 Meter Run + 9 Deadlifts

[Cap at 36:00]

*Record Time For Each Round

Subs

Row 250/500/750. Bike 500/1000/1500m

RX+-225/155#

RX-185/135#

50-59=155/105#

60+-135/95#

Basics-Half the distance for run/row Light weight DL