Warm Up
20 double unders
6 x 24" knee / box jump combo
24 x 35lb swings
12 x 135lb deadlift
4 x 30" knee / box jump combo
16 x 53lb swings
8 x 155lb deadlift
2 x 36" knee / box jump combo
8 x 70lb swings
4 x 185lb deadlift
Strength Focus
Deadlift Progression
5 @ 50% 1RM
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%
Work (TCGH)
AMRAP in 16 minutes of:
11 x double unders
9 x 70lb Swings
7 x 225lb Deadlift
5 x C2B Pullups
3 x 165lb Squat Clean
1 x 165lb Jerk
Extra
3 attempts at max unbroken double unders
Post full and partial rounds plus highest DU score
clint. 176. rx.
ReplyDelete4 rounds plus 9 du
worlock. 197. rx.
5 rounds, du, swings, and dead
trickle. 207. rx
? 4+ rounds ?
that was tough
i wonder if 155lbs and 205lbs with 53lb swings would have been better? i really don't know
I don't know what happened during this wod, the rope was mucking with me on the du's, the pullups felt like I was wearing a weighted vest, the missed squat clean at the beginning not only caught me by surprise but left me dreading that movement every time I dropped from pullup bars. The jerk was dirty, and the KB swings not only left my legs rubbery for the dl, but it pulled me out of form at the top and deadened my arms leaving them numb for the pullups. After 1 round was completed and I looked up and saw just under 3 minutes had been taken off the clock I knew I had bitten off more than I could chew. The rest of the wod was a nightmare that I fortunately cannot remember. On the way home is when I realized that I wasn't hurt and although there were some breakdowns, a workout like this really will make us stronger and it will insist on form perfection. One of the most punishing wod's on the body, yet everything is still where it is supposed to be.
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