Warm-Up:
Coach’s choice
Pre WOD prep:
Build the deadlift to heaviest WOD weight. Practice dips.
WOD
Dead Ringer
Three 5-Minute AMRAPs in 25 minutes
Part A
From 0:00-5:00:
Buy-In:
35 Burpees over the barbell
Then, AMRAP of:
12 Deadlifts (225,155)
8 Ring dips
Rest minute 5:00 to 10:00
Part B
From 10:00-15:00:
Buy-In:
25 Burpees over the barbell
Then, AMRAP of:
8 Deadlifts (265,185)
8 Ring dips
Rest minute 15:00 to 20:00
Part C
From 20:00-25:00:
Buy-In:
15 Burpees over the barbell
Then, AMRAP of:
4 Deadlifts (315,220)
8 Ring dips
Option 2 load:
A. 155,105
B. 185,125
C. 225,150
Option 3 load:
A. 95,65
B. 115,80
C. 135,95
Options for ring dips:
1. Bar dips
2. Box assisted bar dips
3 .Push-ups
Post WOD:
The banded Hamstring stretch. 2 minutes per side.
CFS Brief:
WLC Day 40. 2k retest this Thursday.
Email Elizabeth and John to schedule your WLC Body Fat retest at info@cfsyn.com
*Save the date and get ready for Marathon Monday Barbecue Event, April 20th, 8:30 am to 12:30 pm
Put together your team of 3 to 4 people.
Complete 26.2 miles in 4 stages. Barbecue to follow the event.
Row 6.55 miles or 10,542 meters
Ski 6.55 miles or 10,542 meters
Bike 6.55 miles or 10.54km
Run 6.55 miles or 10,542 meters = (26) 400m runs
Divide the row, ski, bike and run as you wish.
*More details to follow in the upcoming weeks for the Marathon Monday Barbecue Event.
Dead Ringer: Round 1: 1+17 at 135# | Round 2: 2 at 165# | Round 3: 2+2 at 185#
Great WOD! The burpees get your heart rate up nicely so finding a pace on the couplet is essential. The dead lift weights I chose were on the heavier side for me, but I was looking to challenge myself in that part of the workout. The ring dips were fun – just be smart about how you break them up as they do get spicy. Thanks Frozen!!
Dead Ringer: 2@65#, 3+4 @80#, 4+4 @95# | Push-ups
I got through the burpees pretty smoothly, but this one is a bit of an arm burner by the time you get through the DLs and then the push-ups. I chose push-ups as the rig was a bit crowded and I thought would be more challenging for me than jumping bar dips and I had to break them into sets as I got into rounds 2 and 3 in my 2nd and 3rd rounds. Kept my DL weights on the lighter side and felt good with my choices.
Dead Ringer (Option 2 – 155 / 185 / 225)
R1 – 1+12
R2 – 2
R3 – 2+2