Friday, Jan. 31, 2020

013120 WOD

A. Warm-up: Coach’s choice

Today we will be testing our deadlifts. Athletes with one year or less of lifting will be going for a three rep max in the deadlift. Experienced athletes can choose between a 3 or a 1 rep max. Please remember that we are getting ready to start a strength cycle and not finish one. It is important that we have accurate numbers with great form. We are not going for PR’s though some will occur. Lets lift some weight!

B. Deadlift testing

Take 30 minutes to build to a heavy single or triple, resting 2-3:00 between heavy sets. Record number on white board.

Next week we will be starting a new strength cycle. This week we will be finding our starting numbers for that strength cycle. The goal today is good reps not necessarily PR’s

Take 30 minutes to build to a 3 RM or a 1 RM deadlift. For athletes (1 year or newer) we recommend building to a 3 RM. We need accurate numbers with full range of motion. Don’t go for PR’s instead go for solid reps.

If you need more time, feel free to opt out of portion C or do your own conditioning when you’re finished lifting. Now get psyched to deadlift!

C. Not for time:

Run 400

25 air-squats

Row 500

25 push-ups

Bike 20/15 calories

25 air-squats

15:00 time cap

>>Modifications will be given