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WOD for friday 4-8-16

April 8, 2016

A- Primary Lift:  Deadlift or Sumo Deadlift 3×8. Start at 5% heavier than last week’s heaviest successful set.  Anytime you adhere to the tempo and get 8 reps, go up in weight on your next set. Temp is 2-1-1-1.  The bar should fully land on the ground every rep. These are not touch and go reps.

B- Accessory lift:  Paused Snatch gGrip Deadlift.  3 x 6-8 reps.  With a snatch grip. Break the weight 1″ off the ground and hold for 1 second.  Then complete your rep at any tempo.  Start at 50% of heaviest load achieved in A.

C- Work.  For time 21-15-9 Overhead Squat @ 115/85, Burpee Box Jump/Step up  24″/20″.

Scale as necessary to 1) hit depth and 2) keep good form.  For many of you, this will mean a drastic reduction from the Rxd load.  Don’t worry about it, just focus on the movement.  The Burpee Box Jumps alone will create plenty of meaningful work for you.

 

 

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12 comments

  1. A. 115
    B. 85
    C. 7:49 @55. Will try 65 next time


  2. Did backsquat today
    Tempo @85
    30 second holds @45
    10 minutes on airdyne


  3. DL tempo = 205 / 225 / 245
    Snatch DL = 135
    WOD = 9:23


  4. DL 3x8s–85/95/105
    sumo 3×6-8 55/75
    did 1mi AD, 5rounds 10 push up/20 sit up, 1 mi AD. 16:32


  5. Deadlift 205
    Snatch 115
    WOD 8:47 RX


  6. Deadlift 205
    Snatch 135
    WOD 13:10 @95#

    Jason


  7. Deadlift tempo@115
    Snatch deadlifts@75
    WOD: 10:18@55


  8. DL 3×8 @ 115, 125, 135
    Snatch DL 1×8 @65, 2×8 @ 70
    WOD: 10:49 @65 – happy that I was able to do that many OHS @65, even though they were very slow going


  9. Did HBBS 3×8 at tempo @ 115
    30 second parallel static hold x 3 @ 55 lbs
    Work 21-15-9 OHS and burpee box jumps scaled to 65lb OHS – took me 15:17. Not a fun workout by yourself. The set of 21 burpees felt like it took forever. Took time to put wrist guards on and off during the first two rounds. Knees are feeling it.


  10. Deadlift 205, 225, 245
    Snatch grip dead 125

    Wod 8:12rx


  11. Deadlift 185
    Snatch grip 115
    Wod 9:57 @ 95


  12. Made up bench and backsquat

    Wod 8:14 @75



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