Monday, November 9, 2015
(11AM) – Steve B, Bill, Tom, Dan, Charlie, Mark a couple of others and me
Run to the fence and back. Then floor stretches. Then 20 seconds work / 10 seconds rest of plank walk ups, kettlebell swings (26#), Goblet Squats (26#). 2 rounds with rest, then 2 rounds no rest and then squats and hold squat at the bottom during rest.
15-20 min: 4-5 sets of 3-4 reps, working up to over your workout weight. Do 4-5 pushups/dips between sets, finding a good movement for workout.
I started with 95# and then went to 135#, 185#, 205# and 205#. I tried ring dips, push-ups and parallel bar dips between sets.
5 Rounds for time: 7 deadlift (275#), 10 dips, rest 60 seconds. L2: 225#; L1: 185#.
We want this to move quickly through deadlifts and the upper body press. Scale the weight and dips to jumping to allow yourself to move ”unblocked” through the wod.
I used 185# and a mix of parallel bar dips and jumping bar dips for the workout. The deadlifts went pretty smooth. The dips were exhausting. I went from 6 on the first round to 3 on the final round before switching to jumping. I finished in 8:48.
Finished with mobility, flared legs against wall, squat against wall, rotate legs in each direction on the floor.