W.O.D. and Endurance Thursday 11/9/17

Strength – 16 Minutes

Every other minute on the minute for 16 minutes complete…

3 Touch n Go Deadlifts (8 total sets – increasing in weight as you go)

*Share bars with someone near your strength to accommodate having enough weight for the class. Find a heavy or max 3 rep for the day.

Conditioning WOD – 15 min cap

4 Rounds for time of…
7 Deadlifts 275/185
15 Ring Dips
40 Double Unders

*Deadlifts – aim to use a weight where you can touch n go 5- 7 reps while fresh. For some this weight may look like 70% of your 3 rep max above. These can be singles, but need to be quick.

*Scale DUs 2:1 with singles or 1:1 bar hops

Post your greatest 3 rep deadlift and time of the WOD!

CFR Endurance WOD – 35 min

*For newbies – the endurance class is offered every Tue and Thur longside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running or rowing

Coaches- start the endurance WOD when the daily WOD starts the strength segment

Complete the descending and ascending deadlift ladder plus reps as far as possible in 35 minutes. 

*Most likely no one will finish due to the shear amount of work programmed, but the weights are listed for guidance if necessary.

*only 1 bar used, loading and unloading the weight is part of the workout.  Work quickly.

*Your score is the deadlift rep count + reps you made it to 

30 Double Unders (60 singles/30 Barhops)

20 Calorie Row

10 Ring Dips

20 Deadlifts 95/65

10 Ring Dips

20 Cal Row

30 DUs

20 Calorie Row

10 Ring Dips

18 Deadlifts 115/85

10 Ring Dips

20 Cal Row

30 DUs

…Same descending and ascending progression with consistently less deadlift reps and more weight…

*[email protected]/95, [email protected]/105, [email protected]/115, [email protected]/125, [email protected]/135, [email protected]/145, [email protected]/155, [email protected]/165