WOD – Sat, Jan 14
Warm-up
WOD PRIMER
3 sets:
5 deadlifts (increase weight each set)
2 burpee pull-ups
230114 WOD// FOLLOW DA LEADER (Weight)
RX
5 rounds for time:
10/15calorie row
12deadlift (155/225 lb)
6 burpee pull-ups
– Rest :30 between rounds.
SCORE:TOTAL TIME
INTERMEDIATE
5 rounds for time:
8/12calorie row
12deadlift (105/155 lb)
6 burpee pull-ups
– Rest :30 between rounds.
BEGINNER
4 rounds for time:
8/12calorie row
12deadlift (55/75 lb)
6 burpee jumping pull-ups
– Rest :30 between rounds.
INTENDED STIMULUS
P2 starts after P1 finishes Row
- Use a deadlift weight that can be finished in 2 sets or less.
- Complete the burpee pull-ups in around :45.
- Burpee pull-ups require athletes to start from a full hang and complete a strict or kipping pull-up. Jumping into the pull-up is considered scaling.
FINNISHER (Time)
1 set:
100 AbMat sit-ups
– Perform the first 50 reps as fast as possible.
Cool Down
Coaches choice
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
PARTNER UP FOR WOD
PARTNER ROWLING WARM-UP
Teams of two: Athletes alternate work and rest.
On a 5:00 Clock:
Teams who complete the most 100-m intervals win.
P1: Rows to 100-m. For every meter P1 rows under or over 100-m, BOTH partners must perform that many reps of a penalty movement.
P2: As soon as P1gets off of the rower, P2starts on their own 100m row.
Suggested Penalty Movements
Barbell deadlifts
Scap push-ups
Scap pull-ups
Push-ups or knee push-ups
DEADLIFT AND BURPEE PULL-UP REVIEW
2×5 Deadlift
1×3 Deadlight practice tapping bar
2-3Burpee to target
2-3 Burpee + jumping pull up
2-3 Burpee pullups