Nov 5, 2013

Wednesday 11.06.13

Main WOD
In 2 minutes, perform
20 Deadlifts (225/155) & AMRAP Burpees
Rest 3 Minutes
In 2 minutes, perform
15 Deadlifts (225/155) & AMRAP Burpees
Rest 3 minutes
In 2 minutes, perform 10 Deadlifts (225/155) & AMRAP Burpees
Rest 3 minutes
2 min AMRAP Burpees

Score is total number of burpees performed.

Skill Work
Max distance handstand walk in three attempts.

Optional Strength Work
5 sets: 2 Snatch Pulls + 1 Full Snatch (50 to 75% of 1RM)

Post number of burpees to the whiteboard and to comments.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)

Main WOD
This WOD is a classic example of interval training, alternating high intensity work with rest. Interval workouts condition both anaerobic and aerobic systems simultaneously, which means that you will increase your aerobic capacity without the muscle wasting effects of endurance training. Therefore, to Rx this workout, you must take the rest periods. Scale the weight on the deadlifts so that you get a least a few burpees each round.

Skill Work
If you are a handstand pro, test your limits by walking as far as you can on your hands in three attempts. If you are still working on a freestanding handstand, try this progression, found at 3:38 in the video.

Optional Strength Work
An early arm bend in the snatch slows the bar down and changes its path, taking up to 50 lbs. off your potential snatch. To fix the arm bend, practice two snatch pulls, taking the barbell from the floor and pulling through the shrug, with perfectly straight arms. Then, trying to mimic the pulls, perform a full snatch from the floor.

Snatch Pull From the Floor:

A Good Read: Fixing the First Pull: Don't Bend Your Arms Early


Allan Jackman said...


Sam Friend said...

88 Rx
I miss you, Allan.

Scott S said...

96 good pace for burpees

Worked Snatchs with Charles, Susan and Liz. Feeling more comfortable than ever with this movement....with a PVC.

Susan Friend said...

94 Rx

I found a great way to gain an advantage on this WOD. Mid-way through the workout, if the guy next to you is beating you, shame him into adding more weight to his bar. It will slow him down. Right, Kevin?

I worked snatch pulls with Scott and Liz, focusing on keeping my arms straight through the shrug. It is very difficult to break the "early arm bend" habit! I will handstand walk later today when the Bubble is not so slippery.

IronJake78 said...

Deadlifts... this one was significant enough that it would have interfered with my strength work tomorrow. So I rolled with 12 minute Cindy instead.

10 and 2/3's rounds.

Worked snatch progression with barbell's.

Hat's off to you all for rocking this one out!


Ross said...


118 RX

Thx for the Hand Stand walk progression video, had not seen that one before, I have been trying that "kissing the wall" technique and then backing up from the wall and taking steps till I can find it but really not progessing much, I have never tried the moving the hip technique to allow my shoulders to stay activated - tried today, liked it still have some work to do..

Snatch Pulls / Work @95 - one of the days I wish i had a USWL coach around to critique / help....

Jared said...

113 at 205lbs. Did not want to pull 225 for 45 reps. I would make a comment about lower weight and intensity or more reps and intensity but I will instead just re-read yesterday's blog.

Sadr City King said...

Did one armed 70 lb DL due to the recent injury. subbed in air Squats and tuck jumps for burpees. Note to self: don't dislocate shoulder and always have a coach when performing technical lifts. Charles

Andy said...

106 Rx with Russ. We settled on a simple strategy of maintaining 25 a round for 3 and expend all ammo in the last 2:00. May have left a few burpees on the table, but a fun WOD. Liked the interval aspect.

Skill work around 1630 in Gruber if anyone is in...

Adam Thompson said...

118 Rx

Big mental toughness WOD.

Gym was really slippery for handstand walk. First time that have ever used chalk for handstands. Went a little more than 10m.

Snatch complex

scottnkelly9901 said...

IMCF Hohenfels:

Lead-in (AM):
5K "Philly Kickoff" @ 22:40

43x burpees @ 225lb
*failed to follow instructions and complete the last 2-min round of Burpees

EJ Gust said...

That was horribly awesome!
115 Rx'd

Russ Ames said...

106 at 185

Andy said...

Got the snatch work in late, 95-115-125-135-145. Not back to HS walks yet.

Noah said...

75 burpees. Late entry...did this one on Thursday afternoon after doing the swim WOD in the mornin'. Pulled 225 for rd 1 then went to 205 for rds 2 and 3. Was deliberate (read slow) on the DLs and the burpees. KStar's BASL convicted me to be aware of good mechanics on both these movements so I prioritized correct form over speed. Still kicked my butt though.

Dan R. said...

112 Rx.