Jan 31, 2017

Wednesday 2017.02.01

Warm-up:
- 400m Row
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
Then
1 round not for time:

- 20 KBS 
- 20 Goblet Squats
- PVC pass throughs

WOD:
Open WOD 14.3

MEN - Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch

225-lb. deadlifts, 20 reps
15 box jumps, 24-inch

275-lb. deadlifts, 25 reps
15 box jumps, 24-inch

315-lb. deadlifts, 30 reps
15 box jumps, 24-inch

365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch

135-lb. deadlifts, 15 reps
15 box jumps, 20-inch

155-lb. deadlifts, 20 reps
15 box jumps, 20-inch

185-lb. deadlifts, 25 reps
15 box jumps, 20-inch

205-lb. deadlifts, 30 reps
15 box jumps, 20-inch

225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Notes:
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed plus your tiebreak time (see below).
 

Special Tiebreak:
In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked.


Post time to Comments.

Cool Down:
Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed


Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!


4 comments:

Mike Humble said...

104 reps (14 reps into the 275lb deadlifts). Was not coherent enough to keep track of the time after each round.

Matt Slyder said...

102 RX

Genna said...

93

Patrick Rood said...

94 Rx