Frank the Tank

Feb 9, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10/8 Calorie Bike

5 Inchworms

10 Burpees

10 Toy Soldiers

15 GHD Hip Extensions

15 Banded Face Pulls

15 Wall Squats

20 Banded Glute Bridges

10 Wall Balls

Metcon

Frank the Tank (3 Rounds for reps)

–Round 1–

AMRAP 5:

Buy-In: 50 Wallballs (20/14)

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

–Round 2–

AMRAP 5:

Buy-In: 35 Wallballs (20/14)

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

–Round 3–

AMRAP 5:

Buy-In: 20 Wallballs (20/14)

6 Deadlifts (275/185)

6 Lateral Barbell Burpees
Make sure you have a gradient where the start of every round is fine for you to complete the 12/9/6 reps unbroken on the deadlift to start. Performing singles or breaking it up should constitute a drop in weight. Be smart about this. Wall Ball weight should be kept to a weight in which you can perform at least 20 reps unbroken to start.