WOD Brief:
Last performed 01/29/2017 – High-intensity training today in 3min intervals, GET UNCOMFORTABLE!! If the weight will not allow you to move quickly WITH good form, LOWER the weight!
- Larger classes will share a rower with another athlete and the 3min work/rest will be alternated between athletes.
- The score is total calories across all 4 parts
“Dead End” Part 1
AMRAP 3:
21 Deadlifts (155/105)
21 Lateral Burpees over Erg
Max Cal Row in Time Remaining
— Rest 3:00 —
“Dead End” Part 2
AMRAP 3:
18 Deadlifts (185/135)
18 Lateral Burpees over Erg
Max Cal Row in Time Remaining
— Rest 3:00 —
“Dead End” Part 3
AMRAP 3:
15 Deadlifts (225/155)
15 Lateral Burpees over Erg
Max Cal Row in Time Remaining
— Rest 3:00 —
“Dead End” Part 4
AMRAP 3:
12 Deadlifts (275/185)
12 Lateral Burpees over Erg
Max Cal Row in Time Remaining
Open/Performance – as written
Fitness – (135/95) (155/105) (185/135) (225/155)
Accessory Work/Recovery
3-4 Rounds NOT for time
10-15 Reverse Hyper
5 Single Leg RDL (empty bar)
2min Assault Bike
**Optional Strength Work Suggested BEFORE class**
Shoulder Press 4 x 6
- 5lb increase from last week if possible
Alternate with 4 x 4 sets of ring/matador dips