WOD Blog
 | Tue, Jul 7 2020 |  |
| Tues July 7 2020 | Deadbolt | Tues July 7 2020 Gymnastics Capacity | Tues July 7 2020 Back Squat |
Deadbolt
(Rounds)
WOD 'Deadbolt'
15:00 AMRAP:
60 Double Unders
30/24 Calorie Row or 400m run or 21/15 bike
15 Deadlifts RX 225/165(165/115)
• Your score at the end of the 15 minutes is total rounds and reps
• The intended scoring range for this workout is 2+ to 3+ rounds [4-6 Minute Rounds]
DOUBLE UNDERS
• Choose a variation or a rep number that allows you to clear this station in right around 1 minute
• You could reduce the reps to something like 45 or 30, go with single unders, or spend 60 seconds practicing double unders
DEADLIFTS
• Choose a moderate weight barbell for this station that you could cycle for 21+ reps unbroken when fresh
• Within the workout, this should be a load that allows you to clear the 15 reps within 2-4 quick sets
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Tues July 7 2020 Back Squat
(Weight)
Back Squat
12 Reps @ 90% of 10RM Back Squat
6 Reps @ 98% of 10RM Back Squat
3 Reps @ 105% of 10RM Back Squat
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