“Awful Waffle”
Warm-up
Broad jump to the 200m line. Walking lunge back.
Test
1 attempt at max kb swings (1.5/1) – as soon as the swinging motion stops the set is over.
Strength 20 mins
Deficit Deadlifts (stand on a 3.5inch 45 lb plate)
3-3-3-3-3
“Aweful Waffle” 15 min cap
40 Calories on the rower
35 Double Unders
30 Kettlebell swings (1.5/1)
25 Hand release push-ups
20 Deadlifts (225,145)-strip bar when done
15 hang power cleans (135,95)
10 shoulder to overhead
Homework –overhead mobility 20+ minutes
100 swings. Up to 375 on the deads. Hit the waffle a few weeks back, unsure of the time.
KB swings- 123
Deads up to 305
Wod 10:39 @ 1.5pd, 225, 135. Gross.
123? 305? 10:39? You’re ridiculous.
Deficit DL – 355 for a double
Wod: 9:47
6:56rx
Bell flew out of my hands after 20 reps
DL: 345
Awful: 10:47…Ugg Lee!