Dec 8, 2021

Dec. 8:

Weightlifting:

1 Power Clean, 70% 1RM

Every 1 min for 10 mins.

We are working at 70% 1RM here for singles as it is ideal for building quality form, while also providing enough weight for feedback on that form. The scale today for new athletes is 3 reps from the hang position.

Main WOD:

For time:

18 Deadlifts, 225/155 lbs

6 Wall Walks

15 Deadlifts, 225/155 lbs

5 Wall Walks

12 Deadlifts, 225/155 lbs

4 Wall Walks

9 Deadlifts, 225/155 lbs

3 Wall Walks

6 Deadlifts, 225/155 lbs

2 Wall Walks

3 Deadlifts, 225/155 lbs

1 Wall Walk

Time domain: 8-12 mins

This is a retest from October 6th at the beginning of the cycle. The workout was called “Goro” so if you want to look back at it and see what your time was, we suggest doing that prior to the workout to give you a goal to shoot for. Over the course of this phase we have been increasing volume and stamina through the shoulders and hinge patterns, so this should feel a lot more manageable

L2: 185/125

L1: 60% 1RM/Box Wall Walks

Limited Equipment Variation:

For time:

24-20-16-12-8-4 Dumbbell Deadlifts

6-5-4-3-2-1 Wall Walks

Bodyweight Variation:

For time:

21 Wall Walks

Every 1 min complete:

10 Ice Skater Jumps