WOD Blog
 | Wed, Aug 23 2023 |  |
| Wed Aug 23 2023 Strength Accessory | Wed Aug 23 2023 Deadlifts | Optimus Prime |
Optimus Prime
(Reps)
'Optimus Prime'
https://ctstorageprod.blob.core.windows.net/videos-coaching/wallballs.mp4
7:00 AMRAP:
Wallballs 20 / 14 lb to 10/9ft. 20/10 to 9ft
On the Minute [Starting at 1:00]:
5 Deadlifts 225/155 155 / 105 lb
Score: total wallball reps
- Aim for unbroken sets of deadlifts.
- Have a number of wallballs you'd like to complete each round. A solid number would be somewhere between 15 and 25 reps. From there, you can choose to break things up right from the start or go for big sets for as long as you can. The first round, you can bank a few extra reps.
- Pick a minimum number of wallballs you know you can always pick the ball up and do no matter what. Say this number is 5 reps. If at any point you are feeling gassed, count 5s, then pick up the ball and do 5 reps, this way, you can minimize your breaks.
- Always leave about 5-10s to transition between your last wallball to the deadlifts.
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