top of page
Search

Friday 05032024

Hey Crew! A fun, quick workout to finish the week. We’ve all worked hard this week, let’s finish strong. 

Deadlift Friday, am I right? Boo-ya.


Strength:

5 sets of 10 Deadlifts

– Lift every 3 min

– 50-60% of 1 RM deadlift

– Each set is meant to be unbroken. Move the weight well, but quickly. Should not be overly grindy.


WOD:

L1

For time:

80 DB box step-ups (20/24 in) (35/50 lb)

– Every minute on the minute, starting at :00, perform 20 double-unders.

– Use two dumbbells.

– If you want to do these weights and these box heights but just don't quite have dubs yet, you can do 40 singles (as long as they don't take you more than 0:20)

SCORE: TOTAL TIME


L2

80 DB box set-ups (20/24 in) (25/35 lb)

– Every minute on the minute, starting at :00, perform 10 double-unders.

– Use two dumbbells.


L3

60 DB box set-ups (12/20 in) (10/15 lb)

– Every minute on the minute, starting at :00, perform 20 single-unders.

– Use two dumbbells.


INTENDED STIMULUS

  • Sub-10:00; closer to 7:00 for advanced athletes. We will cap the workout at 12 mins

  • 8+ step-ups per minute pace.

  • Double under, keep sets mostly unbroken and under 20 seconds

  • Practice your dubs for no more that 0:20


Box Step-Up video


Double under demo video

138 views0 comments

Recent Posts

See All

Thursday 05232024

Stretch Day !! WOD RX 5 rounds for time: 8 handstand push-ups 8 alternating front rack lunges (75/115 lb) 8 push presses (75/115 lb) 400-m run SCORE: TOTAL TIME Level 2 5 rounds for time: 8 pike push-

Wednesday 05222024

Core - Tabata Hollow hold Scissors SKILL WORK Pre-workout: On a 8:00 clock: Build to a heavy 1-rep power snatch + overhead squat WOD RX 10 rounds for time: 4 deadlifts (105/155 lb) 3 hang power snatch

Tuesday 05212024

Warmup STRENGTH For load: Emom 10 2 split jerk: Build up to 70- 80 % WOD RX 4 sets for time: 600/750-m row Rest 3:00 between rounds. Score is slowest row. SCORE: TOTAL TIME Level 2 4sets for time: 500

Comments


bottom of page