6 x 4 Transition week Day 3

Double overhand dead stop deadlifts
6 sets of 4 reps
-looking to build to an unbroken 4 rep max
-no touch and go reps, bar must stop for minimum 1 second before next rep
-no switch grip
-hand must stay on bar throughout all 4 reps
- have fun

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9/21/2022 - WOD

12 min AMRAP
12/9 Cal row
3 wall balls (30/20)
3 deadlifts (245/165lbs)
12/9 cal row
6 wall balls
6 deadlifts
12/9 cal row
9 wall balls
9 deadlifts

Continue adding 3 wall balls and 3 deadlifts after each round completed until time is up!

Looking for 4+ rounds

Scale option 1:
20/14 lb medicine ball
205/145 lbs for deadlift

Scale option 2:
10/8 cal row
14/10 lb medicine ball
155/105 lbs deadlift

Sub bike for row:
Rx: 10/7 cals
Scale option 1: 10/7 cals
Scale option 2: 8/6 cals 
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Comments

Luis Nunez

Luis Nunez 1 week ago / Reply

Transition week Day 3: 215 lbs

Tiffany Trelles

Tiffany Trelles 1 week ago / Reply

Transition week Day 3: 175 lbs
Notes: Did 2 at 185lbs

Brian Peters

Brian Peters 1 week ago / Reply

9/21/2022 - WOD: 4 + 34

Brian Peters

Brian Peters 1 week ago / Reply

Transition week Day 3: 315 lbs

Lori Fisher

Lori Fisher 1 week ago / Reply

Transition week Day 3: 175 lbs

Leo Sukharev 1 week ago / Reply

9/21/2022 - WOD: 4 + 20

Andrea Garcia 1 week ago / Reply

9/21/2022 - WOD: 5 Rounds
Notes: option 2

Leo Sukharev 1 week ago / Reply

Transition week Day 3: 315.0 lbs

Mercedes Cortez

Mercedes Cortez 1 week ago / Reply

9/21/2022 - WOD: 4 + 9
Notes: -9 cal row -12 lb WB -145 sumo deads

Mercedes Cortez

Mercedes Cortez 1 week ago / Reply

Transition week Day 3: 195 lbs
Notes: -sumo to fit the belly

Edgar Gonzalez 1 week ago / Reply

Transition week Day 3: 335 lbs

Andrea Garcia 1 week ago / Reply

Transition week Day 3: 165.0 lbs

Edgar Gonzalez 1 week, 1 day ago / Reply

9/21/2022 - WOD: 4 + 7

Hrag Melkonian

Hrag Melkonian 1 week, 1 day ago / Reply

9/21/2022 - WOD: 3 + 9

Hrag Melkonian

Hrag Melkonian 1 week, 1 day ago / Reply

Transition week Day 3: 315 lbs

Allan Guerrero

Allan Guerrero 1 week, 1 day ago / Reply

Transition week Day 3: 335 lbs

Kathy Gelardi

Kathy Gelardi 1 week, 1 day ago / Reply

9/21/2022 - WOD: 5 Rounds
Notes: scale option 1

Kathy Gelardi

Kathy Gelardi 1 week, 1 day ago / Reply

Transition week Day 3: 205 lbs

Ryan Jacobson

Ryan Jacobson 1 week, 1 day ago / Reply

9/21/2022 - WOD: 4 + 3

Ryan Jacobson

Ryan Jacobson 1 week, 1 day ago / Reply

Transition week Day 3: 275 lbs
Notes: Failed at 295

Ida Frazier

Ida Frazier 1 week, 1 day ago / Reply

9/21/2022 - WOD: 4 + 34

Ida Frazier

Ida Frazier 1 week, 1 day ago / Reply

Transition week Day 3: 210 lbs

meyrick velasco

meyrick velasco 1 week, 1 day ago / Reply

9/21/2022 - WOD: 4 + 31
Notes: 10 cal bike, 205 dl and 20# wb

meyrick velasco

meyrick velasco 1 week, 1 day ago / Reply

Transition week Day 3: 225.0 lbs

Wajiha Rasool

Wajiha Rasool 1 week, 1 day ago / Reply

9/21/2022 - WOD: 4 + 32
Notes: Bike / 5 DL left to complete 5 round

Wajiha Rasool

Wajiha Rasool 1 week, 1 day ago / Reply

9/21/2022 - WOD: 4 + 32
Notes: Bike / 5 DL left to complete 5 round

Wajiha Rasool

Wajiha Rasool 1 week, 1 day ago / Reply

Transition week Day 3: 210 lbs

Nisa Silva

Nisa Silva 1 week, 1 day ago / Reply

9/21/2022 - WOD: 5 Rounds
Notes: 14lb ball, 145lb bar

Chris Fernandez

Chris Fernandez 1 week, 1 day ago / Reply

9/21/2022 - WOD: 4 + 12

Chris Fernandez

Chris Fernandez 1 week, 1 day ago / Reply

Transition week Day 3: 225 lbs

Nisa Silva

Nisa Silva 1 week, 1 day ago / Reply

Transition week Day 3: 245 lbs

Guillermo Argueta

Guillermo Argueta 1 week, 1 day ago / Reply

9/21/2022 - WOD: 5 + 8

Guillermo Argueta

Guillermo Argueta 1 week, 1 day ago / Reply

Transition week Day 3: 405 lbs

Jesse Perez Sr

Jesse Perez Sr 1 week, 1 day ago / Reply

9/21/2022 - WOD: 4 + 15

Jesse Perez Sr

Jesse Perez Sr 1 week, 1 day ago / Reply

Transition week Day 3: 315 lbs

Greg Norris

Greg Norris 1 week, 1 day ago / Reply

9/21/2022 - WOD: 4 + 36

Greg Norris

Greg Norris 1 week, 1 day ago / Reply

Transition week Day 3: 210 lbs

Jimmy Lopez 1 week, 1 day ago / Reply

9/21/2022 - WOD: 4 + 32
Notes: 205 DL and 20 LB Wall Balls

Jimmy Lopez 1 week, 1 day ago / Reply

Transition week Day 3: 255 lbs

Ari Rohm

Ari Rohm 1 week, 1 day ago / Reply

9/21/2022 - WOD: 5 + 3
Notes: Option #1

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