WOD for Wednesday 11-18-15November 18, 2015
Here you have a choice of actions: Deadlift being the most fundamental: “Pick stuff up” is pretty functional . Some people are afraid of the deadlift, in which case we have two other choices. The Snatch Grip Deadlift places the hands significantly wider, which substantially reduces the total load the athlete can lift. The grip and upper back become the weakest link in the chain, and the lower back is not subjected to nearly as much stress.
Lastly, the athlete can clean. The programming for the clean differs pretty substantially from the other two off the ground movements, as below.
Deadlift or Snatch Grip Deadlift- 10 Minutes to establish your 5 Rep max.
Clean- 10 minutes to establish your heaviest safe single.
Deadlift/Snatch Grip deadlift- 85% of 5rm. x5 x5 x?fatigue. Reps are full stop, not touch and go.
Clean- 3×3 Tall Clean at 40% of 1 RM, 3×3 Clean Pulls @ 100%
A) 8 minutes of Death by KB swings
rest 2 minutes then
B) Death by 5 M shuttle.
In both instances the goal is to maximize your total reps across 8 minutes of work. YOU pick your starting number, execute, and rest after completion until the minute rolls over, then add 1 to your total and repeat for the duration of the 8 minute cycle.
I choose to start with 15 KB swings in my first minute, and I achieve that in 30 seconds. I rest the remainder of the minute and then, as the next minute starts I must get 16 swings to advance. If I succeed I advance to 17 the next minute. If I fail, I get no credit, but I can try again to get 16 any time in the remainder of the workout. Go out too big and you will miss. Go out too small and you will be eclipsed by someone else. As it often does, this WOD comes down to how much do you want to suffer?