Warm-Up
Coach’s choice
WOD prep
20 minutes to build to a heavy 2 push press from the floor and a heavy 2 dead lift.
WOD
In 2 heats with 2 bars.
Short and Sweet (Last done 2/12/18)
AMRAP 5
3 deadlifts(275,185)
7 push presses(115,75)
*This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster.
Option 2
AMRAP 5
3 deadlifts (185,125)
7 push presses (85,55)
Option 3:
AMRAP 5
3 deadlifts (115,75)
7 push presses (45,35)
Post WOD
Banded hamstring stretch. 2 minutes per side.
Endurance & Stamina WOD
3 x 8 min with level change
Pre-set the monitor for a work time of 8:00 and a rest time of 4:00. Let your stroke rate vary as follows per interval: First interval: 3 minutes @ 20 spm, 1 minute @ 24 spm, 3 minutes @ 22 spm, 1 minute @ 26 spm. Second interval: 2 minutes @ 20 spm, 2 minutes @ 24 spm, 2 minutes @ 22 spm, 2 minutes @ 26 spm. Third interval: 1 minute @ 20 spm, 3 minutes @ 24 spm, 1 minute @ 22 spm, 3 minutes @ 26 spm. During the rest time continue rowing at light pressure.
CFS Box Brief:
Short & Sweet. 5 rds +8. #275DL, #95 PP
Kept it lighter to move it faster…have a tee time at 9 so I didn’t want to get too crushed!
10+8 @ 185# DL / 75# PP (aka ladies Rx)
Short & Sweet (was this WOD named for me?!): 7 Rounds | 150# DL | 65# PP
Previous: 5 Rounds, 145# DL | 70# PP
I made a note last time to go lighter on the PP, so I took 5# from the PP and added it to the DL! Becka helped me keep moving and got me through that last round. And a treat to see CJ on a weekday 🙂
Nice work!
Way to go moving that weight!!
Was that a type-o? Didn’t you mean “tea time”?!
Thanks Deb. DL is a sweet spot for me. PP not so much. Warmed up with 7 reps at 115 but knew during the WOD I would not be able to maintain 7. Fun intense 5 minutes.
Short and Sweet
7+1 #245/#105
DL’s felt good, all T&G.