WOD
“Zeze”
On the 4 Minute for 16 Minutes
10 Deadlifts
10 Burpees
10 Calorie Bike
10 Wall Balls
Weight: 265/185, 20/14
On the 4 Minute for 16 Minutes
10 Deadlifts
10 Burpees
10 Calorie Bike
10 Wall Balls
Weight: 185/135, 14/10
On the 4 Minute for 16 Minutes
7 Deadlifts
7 Burpees
7 Calorie Bike
7 Wall Balls
Weight: 135/95, 10/6
WOD GUIDANCE & GOALS
This one is SPICY! Choose a moderately-heavy weight for the deadlifts. The first round you may go unbroken, but later rounds it’s ok to break them into sets of 6 and 4. Move at a steady pace on the burpees that allows you to finish them in :30-:40, then hop on the bike for 10 cals (less than :60). Scale calories on the bike to meet the :60 time constraint. Finish each round with 10 consecutive wall balls. Try to complete every interval in 2:30-3:00 minutes, leaving at least :60 of rest before the next intervals begins. Record your intervals.
Post Intervals to Comments. Compare Scores HERE.
HOME WOD
On the 4 Minute for 16 Minutes
10 Sit Ups
10 Burpees
100m Run
10 Squats
ENDURANCE
3x1k, rest 3 min
2:14/:32/:34/:44 max
2018: 105#
2:11 / 2:13 / 2:31 / 2:44 (165#, 14#)
2:51, 2:54, 3:03, 3:23 135# 10#
10 across 135#, 14# masked
2:50, :47, :57, :59
2 mins each round at a glorious 135#
~2:40 135#/14# but. not all to 9’
2:31 —> 3:20ish
245# / 20#
1:53–2:03–2:05–2:07 mc- 225#
2:16/:23/:23/:21
255# I did my math wrong…
2:16-2:31
135#, 7 cals, 14#
2:02 / 2:08 / 2:13 / 2:18 mc-185#
2:29/:26/:21/:27 MC- 135#
2:08 / 2:11 / 2:11 / 2:17 MCx
185#
1:35/1:50/2:05/2:15
185 / 145
Oops – wrong day 😀
2:28,2:38,2:48,2:31 MCx
185#, 30# db thrusters
1:52/2:00/1:51/1:47