Warm-Up:
Coach’s choice
WOD prep:
Warm up the dead lift to WOD weight.
WOD:
“Little Rascals”
Option 1 Opens
Buy In 500 m Row
then
5 Rounds for time
5 Dead Lifts (315, 210)
10 Ring dips
15 weighted DB sit-ups feet anchored under barbell. (45,30)
Then cash out
100 double unders or 200 single
Option 2 Performance
Buy In 500 m Row
then
5 Rounds for time
5 Dead Lifts (225, 150)
10 Bar dips
15 weighted DB sit-ups feet anchored under barbell. (40,25)
Then cash out
50 double unders or 100 singles
Option 3 Functional
Buy In 500 m Row
then
5 Rounds for time
5 Dead Lifts (135, 95)
10 Box dips
15 weighted DB sit-ups feet anchored under barbell. (35,20)
Then cash out
150 single unders
*Scale loads as needed.
Post WOD:
Banded hamstring stretch.
CFS Brief:
CrossFit Opens start in 16 days!
Little Rascals. 18:35. #275DL, box dips, #20 weighted sit-ups, 200SU
Little Rascals: 18:38. 275#DL, black band ring dips, 45# sit-ups, 150 singles.
Little Rascals: 16:30 | 155# DL | 10 Ring Dips | 30# DB Sit Ups | 200 Singles
I could have gone a little heavier on the DL as I was able to go unbroken for most of the rounds, but that said, I was happy with how it felt at 155#. The ring dips went better than expected – unbroken sets of 5 to begin each round and then either another set of 5 or a set of 3 and 2. I liked the weighted sit ups and of course today is the day my singles seemed to still be in bed. Thanks Frozen – this was a great WOD!
16:17 @ 275#
Maybe if you came at 7:30 p.m. Deb your DUs would be awake?
Honestly Ken, if that were the key to my success in finally getting double unders, I’d do it. Granted, I have not tested this theory, but it does sound like it deserves a try.
14:30 185# DL
Nice work E!
Thanks Deb. I think hubby was thinking about me cause deads and ring dips are my jam.kind of wish I had gone 210# but it would have stretched it out another minute.
18:15 #245
What’s another minute?!
15:47 @275 + 200 singles