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Friday 9/15 WoD

14
Sep

Friday 9/15 WoD

SKILL/STRENGTH:

FITNESS PERFORMANCE
Conventional Deadlift

In 20 minutes, complete: 40 reps @ 75% of 1RM

Conventional Deadlift

In 20 minutes, complete: 50 reps @ 75% of 1RM

Notes

  • These are NOT touch-and-go!
  • Athletes may perform reps in any scheme they’d like. However, their focus is keeping all sets submaximal, and all reps fast and technical. If the athlete reaches 40 reps before the 20 minute clock is up, they’re done. It’s better to take all 20 minutes and keep all sets relatively easy.
  • For athletes without an established 1RM, select a weight at coaches discretion which they can perform for technical and sound sets of 5-6 for the duration.

 

FITNESS PERFORMANCE
4 Rounds For Time:

21 Overhead Squats, 75#/55#
10 Kipping/Butterfly Pull Ups

TIMECAP: 15:00

4 Rounds For Time:

21 Overhead Squats, 95#/65#
5/3 Muscle Ups

TIMECAP: 15:00

SCALING GUIDE:

  • Overhead Squat: Athlete should be able to complete each round in no more than three sets with short breaks, preferably two or less. Scale load accordingly. For athletes who cannot safely overhead squat under fatigue, scale movement to Goblet Squat.

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