WOD Wednesday 8/7/19



6-4-2 *use the heaviest weight possible for each set.


“Optimus Prime”

Complete as many rounds as possible in 7 mins of:
Wall Ball, 20/14 lbs
** EMOM do 5 Deadlifts @ 225/155

Two part day with a deadlift focus
We’ll start by building to heavy sets of 6-4-2 before completing a CompTrain Benchmark, “Optimus Prime”
We last completed this workout on 10.26.18
“Optimus Prime” begins on the wallballs
At the top of each minute, complete 5 deadlifts before moving back to the medicine ball
The score today is total wallballs completed in 7 minutes
Choose a weight on the deadlift you can go unbroken with throughout the workout
These 5 reps should take around 10 seconds each round
Choose a wallball weight you can get 12+ unbroken reps each round
The range we’re looking here is somewhere between 12-20 reps each minute