Thursday 20200618

Did someone say, “Spicy?!” This workout is exactly what comes to mind when I think of that word! We’ve got a great opportunity to work on getting into solid positions on the Tempo Deadlift in the Strength, and then we carry over those positions by challenging you under fatigue in the workout. We want you working up to a weight that you can control with the tempo over the course of all 5 sets. In the workout, we see two different options for loading- something moderate in the first “set” and something moderate-heavy in the second.

 

Warm-up

Warm-up (No Measure)

2:00 Bike (increase pace every :30)

Into…

AMRAP x 3 MINUTES

10 Bootstrappers

10 BB Good Mornings

Strength

Deadlift (5×3)

5×3

Tempo Deadlift (3111)

*Use the same weight across to match the tempo exactly.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-15-9

Deadlift (225/155)|(155/105)

15/12-15/12-15/12

Bike Cal

-Rest 2:00-

FOR TIME

20/15-20/15-20/15

Bike Cal

12-9-6

Deadlift (275/185)|(185/135)

In both efforts, we’ve provided (2) options for the number of cals each round on the bike.

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00-8:00 Dedicated Stretching of Hips and Hamstrings

(No Measure)

Posted in WOD

One thought on “Thursday 20200618

Leave a Reply

Your email address will not be published. Required fields are marked *