Wednesday 28 November 2018 – ON-RAMP Day Two @ 1730

Happy Hump Day Athletes! Some of you may have noticed that Tuesday’s WOD was not as written and I apologize for the confusion. For what it’s worth, Coach Rachel made an 11th hour call to not grind your shoulders to a pulp. When you see her, thank her.

Also, today is day two of on-ramp at 1730, so get to the 1630 class for your afternoon coach led fitness.

Now today the strength work will be pushing a bit heavier deadlift for 5 sets of 3 reps. This work will begin when you get to 85% of your 1RM, so warm up by getting a few sets at lighter weights, making at least two jumps to your working load, then knock out those 15 reps.

When you’re done, take that weight down to your WOD weight because you’ll be doing 4 rounds of 15 moderately heavy DLs and 15 Bar Facing Burpees! The RX on the DLs is 225/155, so after doing the strength work at 85%, try taking it down to 70-75% for the WOD. Break up the DLs but if you are doing singles on the first round, it’s too heavy. For round one, go for 8-7, then after that maybe 3 sets of 5 as a possible plan. As for the burpees, they suck, deal with it and grind them out. Slow & Steady wins the race.

 

STR:
Deadlifts 5×3 @85%

WOD:
4 Rounds
15 Deadlifts (225,155)
15 Bar Facing Burpees

 

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