NEWS
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WOD
“As I Am”
3 Rounds
100 Double Unders
40 Medball GHDs
10 Deadlift
Weight: 275/185
3 Rounds
35 Attempts
40 Medball GHDs
10 Deadlift
Weight: 225/155
3 Rounds
150 Single Unders
40 Medball Sit Ups
10 Deadlift
Weight: 185/135
WOD GUIDANCE & GOALS
Begin this workout with the biggest set of double unders you can do then chip away with smaller sets. You can recover on the medball GHD sit ups, but the sit ups will make your deadlifts feel heavy. When fresh, you can do all 10 deadlift reps unbroken, but after the medball GHD sit ups do 5/5 or 4/3/3 sets. Target 14 minutes.
Post Time to Comments.
HOME WOD
3 Rounds
100 Jumping Jacks
50 Sit Ups
25 Glute Bridge
ENDURANCE
20 x :20 hill sprint, walk down
14:14 50 dubs, 155#
12:54 (135# and singles)
13:46 MCx
13:23, DUAs, reg SUs, 85# (back) last round singles
14:45 70 dubs, 155#
12:13 (225#)
15:56 245#
15:03 225# and 150 Singles
12:45 145# and singles
13:27 185#
18:39 225# 100 DUs Medball sit-ups (20#)
16 and change MCx.
12:51 60 dubs 1st round, 50 for rounds 2 and 3
#125 – felt ok & should have gone heavier (which is a win for me!)
150 singles/40 medball situps/15 kb swings 53#
always something knee!!!
13:48 dubs/20# db weighted sit up/185# dl
13:32 mcx
dubs after heavy deads = no bueno 😞
11:40 160# (we ran out of weights)
11:40ish 155 singles, #140
12:20 235#
Tweaked my back on rep 10. No more deads after that