April 16, 2018

 

a) WARM UP:

At a walk through pace:

  • 4 Bar Facing Burpees + 6 Deadlifts (empty bar)
  • 4 Bar Facing Burpees + 6 Deadlifts (increase weight)

Repeat 1 more round while increasing weight for the DL

b) STRENGTH: Deadlifts

4 sets of:

  • 3 Deadlifts to the knee + 1 Full Deadlift

** Pause 3 seconds at the knee each time and 3 seconds at the top.  Build in weight, working sets starting at 50%

d) WOD:

Primer for the WOD:

  • 2 Burpee Box Jump Ups, step downs
  • 4 DB Power Cleans (moderate load)
  • 2 Burpee Box Jump Overs
  • 4 Kipping Pull-Ups

Build steadily to workout loading.

Then,

1 round, at workout pace with workout weight:

  • 3 Bar Facing Burpees
  • 3 Sumo Deadlift High Pulls
  • 3 Burpee Box Jumps
  • 3 DB Power Cleans
  • 3 Burpee Box Jump Overs
  • 1 Bar Muscle Up

Rest and begin.

 

For Time:

  • 50 Bar Facing Burpees
  • 50 Sumo Deadlift High Pulls (115/80)
  • 35 Burpee Box Jumps (24/20)
  • 35 Dumbbell Power Cleans (50 or 55/35)  *2 dbs just need to tap the ground with the one head of the each dumbbell
  • 20 Burpee Box Jump Overs (24/20)
  • 20 Bar Muscle Ups (scale: jumping bar MU, C2B

Time cap: 20 mins

Posted in WOD