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
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