amrap, board sports, crossfit, deadlifts, double unders, toes to bar, training, wod, workouts -

Monday 1.13.20

Warm-up Prep (10-15 Minutes)


Strength - Deadlifts

3 Sets of 8 Reps EMOM 2 (Every 2 minutes on the 2 minute mark)

Increasing load every set

55%, 60%, 65% of 1 Rep Max


WOD (Workout of the Day)


20 Minute AMRAP (As Many Rounds as Possible)

11 Deadlifts 185lb. Men/135lb. Women

30 Double Unders

15 Toes to Bar

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative, Glycolytic


  • Pick a weight you can do unbroken
  • The goal is to keep moving throughout the workout with minimal rest
  • 7-10 Rounds is the target
  • Score Rounds plus Reps completed

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lower the weight, 60 single unders, knees to elbows