Thursday 170810

Posted by | August 09, 2017 | WODs | 7 Comments

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  • RX’d

    Level II

    Level I

    A.
    Deadlift x 15 reps
    Rest 20 seconds
    Ring Push-Ups x Max reps
    Rest 3 minutes

    Deadlift x 10 reps
    Rest 20 seconds
    Ring Push-Ups x Max reps
    Rest 3 minutes

    Deadlift x 5 reps
    Rest 20 seconds
    Ring Push-Ups x Max reps

    Post loads used and reps achieved for ring push-ups.

    B.
    Three rounds for time of:
    400 Meter Run
    15 Pull-Ups
    20 Walking Lunges with Dumbbells (70/50)

    A.
    Deadlift x 15 reps
    Rest 20 seconds
    Ring Push-Ups x Max reps
    Rest 3 minutes

    Deadlift x 10 reps
    Rest 20 seconds
    Ring Push-Ups x Max reps
    Rest 3 minutes

    Deadlift x 5 reps
    Rest 20 seconds
    Ring Push-Ups x Max reps

    Post loads used and reps achieved for ring push-ups.

    B.
    Three rounds for time of:
    400 Meter Run
    15 Pull-Ups
    20 Walking Lunges with (50/35)

    A.
    Deadlift x 15 reps
    Rest 20 seconds
    Push-Ups x Max reps
    Rest 3 minutes

    Deadlift x 10 reps
    Rest 20 seconds
    Push-Ups x Max reps
    Rest 3 minutes

    Deadlift x 5 reps
    Rest 20 seconds
    Push-Ups x Max reps

    Post loads used and reps achieved for ring push-ups.

    B.
    Three rounds for time of:
    400 Meter Run
    10 Assisted Pull-Ups
    20 Walking Lunges with (40/25)

    Programming Note: This Part A comes up every few months so hopefully you know how much weight to use each set. Go up in weight for each set on the deadlifts to the max you can safely handle for touch and go reps. It helps to take a few warm-up sets. Usually I’ll do 2-3 warm-ups with 10 reps and make a decision based on how that feels. If you’re looking at percentages, probably around 65%, 75%, 85% but it could be more or less depending on the athlete. Like the ladies who have been training a while can probably do a little more. For more thoughts on Part B, go here.

    7 Comments