Today’s WOD (workout of the day) is on the longer side. All together, you will row for one mile, perform 80 deadlifts, and complete 80 box jumps. Because of the high number of repetitions, please be extremely careful when choosing your weight for your deadlifts. The deadlifts should be light enough that you can get through all 20 repetitions in no more than two sets in the first round and four sets in the last round. Also, remember to be extra mindful of your form while performing the deadlifts!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
4 rounds for time:
400m row
20 deadlifts (135lb, 95lb)
20 box jumps (24in., 20in.)
Beginners can make today’s workout more accessible by shortening the row and reducing the number of deadlifts and box jumps. Please perform kettlebell deadlifts rather than regular deadlifts, and switch to box step-ups if you find yourself getting tired at the end of the WOD or simply don’t feel like jumping today. A beginner’s version of today’s WOD could look like this:
Scaled 1:
4 rounds for time:
300m row
15 kettlebell deadlifts (35lb, 22lb)
15 box jumps or box step-ups to comfortable height
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
4 rounds for time:
400m row
20 deadlifts (95lb, 65lb) or kettlebell deadlifts (71lb, 53lb)
20 box jumps to comfortable height
Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
Comments