Perform 21-15-9 reps for time of:
Deadlift (1 x BW)
Big(ger) box jumps (30/24)
Post time to comments.
Coach's Notes. (standard times of 0545, 0630, and 0800)
(DU Challenge - Day +3) This one is based off Regional WOD 5, but with slightly more modest goals on the deadlift. Might need to update SGLI forms if we did 45 reps x 315. We are scaling down to bodyweight with a focus on speed strength. Scale further if needed, you should be able to cycle through pretty rapidly with minimal rest. Ensure you are starting each rep from a strong setup position. Shoulders in front of the bar, stable core with lumbar curve locked in, slack out of the bar before driving hard.
On the box jumps, we are looking for a more intense stimulus than usual. Go (30/24) as Rx'd, or scale as required...but make sure you are jumping higher than normal. An intermediate scale can be achieved by placing a single plate (45/35/25) on top of your normal box.
Training Videos.
- "North Central Women's Event 5" - haven't had enough love for the ladies. This one shows Elisabeth Akinwale crushing it in a record 2:45 at (205/24).