0:00-3:00
8/6 Hand Release Push Ups/HSPU
25 Double Unders (40 single unders)
21 Deadlift (135/95)(185/125)
3:00-6:00
8/6 Hand Release Push Ups/HSPU
25 Double Unders
18 Deadlift (155/105)(205/145)
6:00-9:00
8 Hand Release Push Ups/HSPU
25 Double Unders
15 Deadift(185/125)(225/155)
9:00-12:00
8/6 Hand Release Push Ups/HSPU
25 Double Unders
12 Deadlift (205/145)(245/165)
12:00-15:00
8/6 Hand Release Push Ups/HSPU
25 Double Unders
AMRAP Deadlift (225/155)(275/185)
Rx++ Option is 4″/2″ Deficit HSPU
For this WOD, you will have 3 minutes to complete the push ups, du’s and deadlifts. If you fail to complete a round in 3 minutes, the WOD will turn into an AMRAP in which you will continue to work through as many rounds as you can. This will be explained at the whiteboard at the beginning of each class, so make sure to be on time so you understand the flow.
This is a WOD that you will need to push the pace from the start and “bank” the remainder of time within the 3 minutes. For example, if you finish round 1 in 2:20, you can move immediately into the next round. You do NOT have to wait for the next 3 minutes to start into the next round. The more time you have to do the AMRAP at the last weight, the more reps you will get towards your score. This WOD is as much about strategy as it is the movements involved.
For your weights, pick weights you could do the number of reps in each round unbroken if fresh.
Score for this will be the number of reps at the last weight you complete.