Workout of the Day

WOD 1 = Deadlift 3-3-3-3-3 reps

Increase weight each round, but stay at the same weight if form starts to fail. Recover well between sets but try not to exceed 2.5 minutes of rest (don’t get cold)

WOD 2= Clean Lift Off  https://www.youtube.com/watch?v=eKQkUlv6RDU

– 5 x 5 @ 80% clean if  you know this weight.

-2 second pause at launch position on each rep

If you don’t know how much weight you clean, then start at something comfortable (even the empty bar) and build to a challenging weight where you can hold the pause without breaking form.

This is for technique, and to build the differences in movement pattern between the clean lift off and the deadlift.  WOD 2 clean lift offs should be at  a much lighter weight than your deadlift. When you pause at launch position, remember that you next step would normally be to get upright to launch the clean. This mental visualization is important for today.

Back squat: Start with the empty bar. Be sure to start with hands as close together as possible and use upper back to keep chest open.

-work up to 5 rep max pause squat 3seconds at the bottom*

-work up to 5 rep max back squat you can reach in 4 sets or less**

-20 reps at 65-70% of 5 rep max #

#If 5 rep max did not increase from last time, still increase weight used on 20 rep compared to last

Front squat: Start with the empty bar. Keep hands at least 1 thumb length outside shoulders unless you have extreme elbow and shoulder mobility.

-work up to 5 rep max pause squat 3seconds at the bottom*

-work up to 5 rep max front squat you can reach in 4 sets or less**

-20 reps at 65-70% of 5 rep max #

#If 5 rep max did not increase from last time, still increase weight used on 20 rep compared to last

Form is key here. Do not increase weight if form starts to decrease

* Bottom means the max depth you can go with back straight and good form. If you are rounding your back significantly then sit higher for now. Even if this means your hips do not go below your knees.

**Don’t worry if you don’t get to your absolute 5 rep max. Also don’t aim for this if the weight is uncomfortable. Today is about feeling things out as opposed to an absolute max effort.  If you feel like you reach the max you can lift with good form in 3 sets, then that is fine. You can omit the 4th set and go on to the 20 rep portion.

5 rounds for time of:

-Row 350 / 500meters in as few pulls as possible.

-After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.

Scaling:

Experiment with hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round.

Scale double unders to 1 double-under for each pull taken — e.g., if it takes 40 pulls on the rower, using single-single double with the goal of keeping these unbroken

If you can’t get a double under at all, then do double wrist spins with no rope.