Thursday 11 April 2019 – When you work, work like you mean it!

Today’s WOD last 25 minutes, but it’s not all work, so when you do work, work like you mean it!

The 25 minutes are broken down into three five-minute AMRAPS, with a five-minute break between them. For the five-minutes of work, you have a calorie row buy in (each round, this buy in is less than before), Dead Lifts (each round is increasing weight, decreasing reps), and 8 Box Jump Overs.

Get through the row and a steady pace and don’t blow up the legs because you’ll need them for the rest of the AMRAP. Once you get through the Dead Lifts and transition to the Box Jump Overs, be sure to move with deliberate intent. That first jump will be harder than you think it will. When you make your jumps, aim for an inch higher than the top so you are sure to clear it. Trust me.

After rounds one and two, you have a 5 minute rest/reset time, so use it to recover your breathing / heart rate and change the weight on your bar for the dead lifts.

This one is fun; push yourself!

5 min AMRAP
Buy in 50/35 Calorie Row, then
12 dead lifts (185/135)
8 box jump overs (24/20)

Rest 5 minutes

Buy in 35/25 Calorie Row, then
8 dead lifts (225/155)
8 box jumps overs (24/20)

Rest 5 Minutes

5 min AMRAP
Buy in 20/15 Calorie Row, then
4 dead lifts (245/165)
8 box jumps overs (24/20)

Leave a Reply