WOD

Warmup

  • 3 Sets For Quality:
  • 75-100 Single Unders
  • 15 Sit-Ups
  • 10 Romanian Deadlifts @ 31X1 Tempo

Notes RDL: Start with empty bar, add a bit of weight each round.

Strength: Deadlift

  • 85% x Max Reps x 1

Notes Maintain technical integrity. No touch-and-go reps. Athletes should keep their hands on the bar to preserve this as as single set. Athletes who do not have an established 1RM should simply progress the weight up based on their AMRAP 20 @ 80% from two weeks ago (170925 – Day 2). Athletes are aiming for volitional failure and should not push to the point where they actually miss a rep.

TIMECAP: 15:00

Met-Con: Double Under/Toes-to-Bar/Overhead Squat/Box Jump Over

For Time:

  • 150 Double Unders
  • 50 Toes-to-Bar
  • 50 Overhead Squats, 115#/75#
  • 50 Box Jump Overs, 24″/20″
  • 150 Double Unders

TIMECAP: 22:00

SCALING GUIDE Double Unders: Athlete should be able to complete each round in no more than 4:00. Scale repetitions accordingly. Scale movement to single unders. Toes-to-Bar: Athlete should be able to complete the Toes-to-Bar in no more than 4:00. Scale repetitions accordingly. Scale movement to hanging straight leg raise or toes-to-kettlebell. Overhead Squat: Athlete should be able to complete the overhead squats in no more than 4:00. Scale load accordingly. For athletes who cannot or should not perform overhead squats under fatigue, scale movement to Goblet squat. Box Jump Over: Athlete should be able to complete the box jump overs in no more than 3:00. Scale height accordingly. Scale movement to step up and over.