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