Another One Bites the Dust
Congratulations to our Open Crew on another week down. Just one more to go! I’m excited to see what this weekend has in store for us – but in the meantime we’ve got some great programming to keep y’all chugging along.
Next weekend being our final Open WOD of 2017 means that we’ll be having a chill little shindig right after the WOD. JT will bring some ciders and some chicken, and we’ll be joined by some friends from RESPOND INC that we’ve been raising money for this season. So come on out at 11am Saturday, cheer on the Open competitors, and hang out for some socializing afterwards!
Today we’ll go back to the deadlifts, so if you’re feeling beat up from 17.4 let’s keep the weight manageable and just rest assured that it’s a LOT less reps than you did this weekend.
After that, we’ll do some EMOM rope climb work where we’re scaling the reps for adequate rest in the first round… but you can be sure that it’ll be a struggle to keep up that pace as the rounds go on.
STRENGTH:
Deadlift
3-3-3-3-3
WOD:
EMOM 10
1 Rope Climb
10 Pushups
* Score is TOTAL REST TIME
(scale reps on pushups to leave 30 secs rest in round 1)
STR: 295#
WOD: Hrm. Kept the rope climbs throughout. 10 pushups first three rounds, then 4 for all the rest, except for one round of 2 and the last round at 5.
Str: 275# PR
WoD: 8 full rope climbs. 10 pushups through 1st 5 rounds, then 32 total the next 5 rounds. Can’t remember the total rest time for 1st 5 rounds, but it dropped from 32 seconds on round 1 to 6 seconds on round 5.
STR: Rolled out my legs
WOD: 6 full rounds then down to 8, 7, 7 and 8 push ups
STR: I spent some time looking at my barbell with a blank stare. Did a few squats.
WOD: got the first 3 rounds RX and the. It fell apart from there.
Str: 165# PR
WoD: 9 rounds at the scale I set for myself (three-quarters climb, 8 box pushups), fell apart in the last round.