Drilling the Strength
We do a lot of “lift heavy barbell, then do a fast WOD” work here. But today’s a day when our gymnastic strength work is directly extending our warmup to prep you for a massive power output demand in the WOD.
Today’s workout has escalating power output demands: the deadlifts get heavier each round, and the pulling motions get more explosive and work-capacity-heavy from CTBs to BMUs to rope climbs. To do well, you’ll need strong and prepped shoulders as well as a midline that’s ready to hold up under a massive load. Our strength choices today will put you in the best position to have both.
STRENGTH:
EMOM 10
Odd: 3 Alligator Rolls each direction
Even: 5-8 Kip Swings
WOD:
15 deadlifts (225/155)
15 chest-to-bar pull-ups
9 deadlifts (275/185)
9 bar muscle-ups
3 deadlifts (315/205)
3 rope climbs
Time cap: 20 minutes