Warm-Up:
Coach’s choice
Pre WOD prep:
Prep the Deadlift to WOD weight. Practice handstand push-ups and strict press
WOD:
Dead Chief
Five 3 minute rounds
3 Deadlifts (225,150)
6 Handstand push-ups
9 Air squats
*Rest 1 minute between rounds
If not performing handstand push-ups do dumbbell strict press.
Option 2:
Five 3 minute rounds
3 Deadlifts (185,125)
6 Handstand push-ups
9 Air squats
*Rest 1 minute between rounds
Option 3:
Five 3 minute rounds
3 Deadlifts (135,95)
6 Handstand push-ups
9 Air squats
*Rest 1 minute between rounds
Post WOD:
Banded hamstring stretch
CFS Brief:
Day 33 WLC
Dead Chief: 183 Reps Rx
Round 1: 43 | Round 2: 46 | Round 3: 25 | Round 4: 33 | Round 5: 36
Got a little stuck on the wall in round 3 which carried over a bit into rounds 4 and 5, but tried to keep the HSPUs moving along. I focused on practicing my kipping HSPU which tend to not be as fluid as my strict HSPU, but are definitely improving. Thanks for the cue on the “up” portion Frozen – it definitely helped. Really fun variation on The Chief 🙂
303 reps: 225 DL, 40# DB SP for 3 rounds, 35# for 2 rounds. Dropped the weight to keep the workout moving
Dead Chief: 401 reps | 85# DLs | 15# DB Strict Press
Could have gone heavier on both of my weights but I played it conservatively today. I was psyched that I almost got one strict HSPU today in the initial warm-up. I will keep practicing!
17 rounds +17 323 total reps rx
15+1 Rx – 271 reps
11+1 #185 / 3 HSPU / 3 DB #30
Mojo meter was low today.
Dead Chief. #225DL, #35DB strict press. 68, 72, 74, 64. 278. Last set of strict press was agonizing.