Sep 1, 2014

Tueday 14.09.02

Main WOD
1RFT @ 155#/115#

- 5   Dead Lifts, 30 Burpees
- 10 Dead Lifts, 25 Burpees
- 15 Dead Lifts, 20 Burpees
- 20 Dead Lifts, 15 Burpees
- 25 Dead Lifts, 10 Burpees
- 30 Dead Lifts,   5 Burpees

3x 10 Kip Up

Post loads and results to

Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: This couplet features an ascending and descending ladder. Ensure everyone identifies their bar and the space they plan to conduct burpees. Regular burpees begin with quads and chest hitting the ground at the same time and end with elbows above ears while feet leave the ground with hips extended. Focus on core stability (a.k.a flat back) during the dead lifts.  Keep track of the rep scheme with chalk or white board and don't forget which set you are on!

Scaling: Reduce the weight for deadlifts to 135/95#. Substitute hand release push up for burpees if you have a knee/ankle issue.

Skill: For those still working on a kipping pull up, try the kip up. Lay on the ground with knees bent (like a sit up position). Raise the knees/feet up and out swiftly by raising the pelvis and droping the feet flat onto the floor.  After working 3x 10, try and transfer the skill to the bar and string as many pull ups as possible. Check out this video fir more tips on the kip up.


Sean Carmody said...

14:54 Rx

Ross said...
This comment has been removed by the author.
Ross said...


16:24 RX

Rested too long on Burpees..

Missed yesterday because I chose do to a WOD of
Carry Deer Stand approx 3/4 mile
Hang Deer Stand
Cut Shooting Lanes

so after the METCON today I did
EMOTM for 10 min of 2 Bar MU


15:53 Rx

Brutal WOD. Good turn out this am!

Jimmy Chen said...


@ Ross: Now THAT sounds like a WOD we can all do. Ha!

Thought about doing today's WOD, but my feet were too sore running on rough terrain for seven miles over the weekend. Swam 30 laps in the pool instead.

monroe said...

Ran the MCTP group through a round of Hoover ball this morning. Three burpees for the side that drops the ball, every time the ball hit the deck.

monroe said...

Then, I did 100 unbroken one-armed KB swings, 44lb bell. I'm doing the 300 swings a day challenge this month. Still working around things that don't aggravate a hernia, and swings seem to be okay. Followed with some T2B practice.