“Awful Waffle”

Nov 11th, 2012

Category: Competitor

“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

DISCUSSION 6 Comments

  1. Goose 11/15/2012 at 2:47 am

    100 swings. Up to 375 on the deads. Hit the waffle a few weeks back, unsure of the time.

  2. Haley 11/13/2012 at 2:28 am

    KB swings- 123
    Deads up to 305
    Wod 10:39 @ 1.5pd, 225, 135. Gross.

  3. Xuconnkicker8 11/13/2012 at 2:07 am

    Deficit DL – 355 for a double
    Wod: 9:47

  4. Andrea 11/13/2012 at 1:17 am

    6:56rx

  5. Shamwow 11/12/2012 at 2:17 pm

    Bell flew out of my hands after 20 reps
    DL: 345
    Awful: 10:47…Ugg Lee!