Warm Up
5 Rounds
100 M. Sled Push (Go Light for the warmup)
THEN…
3 ROUNDS:
-10 Deadlifts with empty barbell
-5 Good Mornings with empty barbell
-10 Scap Pull Ups
-5 Strict Pull Ups
THEN…
Load some weight on the barbell and work up to your Deadlift Weight for the WOD. Choose a weight that you can get all 3 deadlifts unbroken.
WOD
Every 90 Seconds for 21 Minutes
(14 Rounds)
-6 Pull Ups
-3 Heavy Deadlifts
-24 Double Unders/ 48 Singles/ OR 100m Sprint
Suggested Weight Men: 205-225# Women: 135-155#
Score: Slowest Round Only
Goal: 0:45 – 1:00
COACHES NOTES
Choose a pull up variation that will allow for you to get those 6 reps done unbroken or at the very most, done in two sets with a quick break in between. There’s not much time to waste in each round. The weight for the deadlifts should be challenging but you should also BE ABLE to do all 3 reps unbroken. You may choose to do 3 quick singles, if you’d prefer that. If you choose the sprint option, we do mean SPRINT. If you’re not sure how far 100m is, run out for 10-15 seconds and then back.
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
-TRX/Ring Row
-Supine Row
-Bent Over Row
-Banded Pull Ups
DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don’t lean back.
To lower – reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
CUSTOMIZATION
-Lighter weight
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It’s just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 min each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
– OR –
100M SPRINT
This effort should be more than just a jog. Hit it HARD. You’re working with AT MOST 30 seconds. Shorten the distance or do the hop over/double under option for this workout.