3 Deadlifts (60-70% of 1RM)
40 yd sprint
40 yd sprint
Follow with 10 minutes minimum of gymnastics skill work.
Post loads and skill work to comments.
Coach's Notes. (standard times of 0545, 0630, and 0800)
WOD. Grab some partners, a bar, and plates and head outside to a grassy area. Every minute, execute 3 crisp, unbroken DLs, drop the bar, turn and immediately perform a sprint. All out, max effort on the sprint with a focus on explosive acceleration. Wear cleats if you have 'em. Easy jog back to the start, and reset for the next round.
- If you miss an EMOM, rest an extra minute and continue. If you miss two, increase the rest period to 2 minutes. Either way, finish out your 8 rounds.
- DLs should be light, you'll have very little recovery time. Not trying to build your capacity to move heavy weight here. Pour your intensity into the sprints.
- Partner up. Given the scheme, you should be able to get 2 or 3 athletes of similar ability in the same lane on the same bar.
- Recommended locations are on the back side of the Bubble (start at the N end, sprint the length of the Bubble) or the gentle hill next to Harney (sprint 4 x brick walls...you'll see what I mean).
Skill Work. For the gymnastics work, pick something you avoid or suck at. A G-goat. Some potential options are HS holds, L-sits, pistols, toes to bar. Practice your kip variations. Or get on the rings and practice muscle up transitions, skin the cats, and levers. Lots of ideas in the movements/progressions sections of the GWOD library.
Training Videos.
Training Videos.
- "Movement Demo - Deadlift" - quick one from Reebok CFOne that reviews basic points of performance.
- "Mic'd Instructor: The Deadlift" - comprehensive tutorial from Again Faster. Again, we're not going heavy today, but the principles are universally applicable.