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Friday 7/28 WoD

27
Jul

Friday 7/28 WoD

SKILL/STRENGTH:
Clean Grip Deadlift
5-5-5-5-5

Notes
Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth.
Briefly pause at top without coming to full extension – this is to work on staying over the bar – and control eccentric, keeping posture (chest abve hips) until the bar reaches the floor.

TIMECAP: 20:00

WOD:
21-15-9 For Time:
Deadlift, 275#/185#
Toes-to-Bar

TIMECAP: 8:00
GEAR: 2

SCALING GUIDE
Deadlift: Athlete should be able to complete rounds in 1:30, 1:00, and 0:30 respectively.
MOD1: Scale load accordingly
Toes-to-Bar: Athlete should be able to complete rounds in 1:30, 1:00, and 0:30 respectively.
MOD1: Scale Reps accordingly.
MOD2: Hanging straight leg raise, as high as possible.
MOD3: Knee tucks
MOD4: Knee tuck + Toes to KB Handle

EXTRA WORK:
Double Overhead Deadlift Hold

3 x Max Effort
50-60% of 1RM Deadlift OR 40-50% of 1RM Deadlift with Axle bar

Notes
Higher end of the loading range is preferable so long as the athlete can get a decently long hold (15+ seconds.) Axle bar is preferable if your gym has one. If not, consider buying some Fat Gripz – they’re inexpensive and a good substitute for an Axle when it comes to grip work!

2) Assault Bike Or Row

Every 2:00 x 11:
0:30 Max Calories

GEAR: 3

Notes
If available, assault bike is preferable to row. If you have both, but not enough of one or of the other, athletes may switch machines each interval.
Deconditioned athletes who will have trouble sustaining intensity should reduce work duration, number of intervals, or both.

 

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