Opened
Great work by everyone who completed 17.1 on Friday, Saturday, or Sunday! I think our fastest time in week 1 was 16:30 RX from Tomasso Torba, but everyone really dug in and did good work. I was especially impressed with how many of you decided to “choose the wrench” and go for the RXd weight. We had a great crew on Saturday, and even a nice encore group hitting it on Sunday in Open Gym with me.
Now, if your upper back is a bit tender tomorrow (like mine), it’s a sign that somewhere during that workout you might have had less than perfect bracing. That’s okay – we improve when we train at the margins of our capability, but that’s also where form can start to get a bit shaky.
For today, the Deadlifts are in big sets so we’ll be keeping it manageable and focusing on keeping that tight core braced. If you feel your back screaming, start paying more attention to how your frontside midline can help support you as well.
The workout will be a nice way to stretch and roll out your tenderness, with deck squats and OH lunges to help set you to rights. The narrow grip demanded by pushups to the plate will remind you to keep that core engaged and force you to drive from the proper angle.
Let’s have some fun now that the Season is officially Opened!
Deadlift
5-5-5-5-5
WOD
5 Rounds for Time
10 Deck Squats to Plate
25′ OH Walking Lunges
10 Pushups (to Plate)
25′ OH Walking Lunges
Strength: 215#
WoD: 13:07 using 45# plate. Took longer than I was anticipating.
STR: 255#
WoD: 9:26 @ 45# plate, and mat deck squats.
STR: 255#
WOD: 8:52 @ 25#