WOD
“Potion”
4 Rounds
12 Deadlifts
48 Double Unders
36 Calorie Row
Weight: 225/155
4 Rounds
12 Deadlifts
12 Attempts
30 Calorie Row
Weight: 185/135
4 Rounds
12 Deadlifts
60 Single Unders
24 Calorie Row
Weight: 155/105
WOD GUIDANCE & GOALS
For the first round of deadlifts, try to do all twelve reps in a row. Then on rounds 2-4, break at rep 7 or 8 taking a quick break before finishing the set. Take a big breath and relax your arms and legs before doing your double unders. Try to do all round unbroken or 30/18. Last but not least, settle into a moderate pace on the rower for the first three rounds, finishing the 36 calories in around 3 minutes or less. The fourth round, give it everything you have left! Target 17 minutes.
Post Time to Comments.
HOME WOD
4 Rounds
12 Glute Bridge
30 Jumping Jacks
300 Meter Run
ENDURANCE
Rest
14:54 MCx
18:40 135#, single under
20:41 135# 24 calories
20:55, 135# r1-2, 115# r 3-4, SUs, 24c
20:39 155#, 30 dubs, 24 cal
15:43 MCx
16:09 185#/su
17:32 MCx
21:48 MCx
☠️
16:09 185#
Did not catch the time – totally caught off guard on how much leg pressure was needed from row to DL – modified during workout
95# DL/1st rnd 20 tuckups, rnds 2-4 20 SitUps/24 cal row 1&2, 20 cal row on rnd 3, 24 cal ski erg to finish
18:19 – 205#, 36 dubs, 36 cals
15:09 mcx
16:09. MAx 24 single dubs
19:16 135#, 12 attempts, 36 cal
20:52 mcx
18:42 MCx
Dubs were inconsistent. Which is pretty consistent for me…
Found a working rower on my third try 😂
Thanks 6pm crew!
18:32 tired. 75#, 60 SUs, 35cal
19:39 MCX.
19:32 MC (rds 3-4 did single unders)