WOD: Thursday 211014

Why the pain face Staver? At least we’re not doing cal bike in the workout.

Coaching Notes:

We are focusing on two things today. #1 Developing the ability to handle heavy loads off the floor. We really want to hit each set well and with a 4 rep on the 2:30 this should give us about 2 solid minutes to rest and change loads.

We will the move onto the second part of the day. Bar Muscle-Up development. We will have time to practice some mods today before the workout and then continue them into the workout or move onto a more foundational strength and conditioning builder once we hit the workout of the day

Scaling Mods:

Scaling is simple today, Raise the ground by pulling off blocks or plates, or move to a hex bar deadlift or sumo deadlift to change the position to a more upright torso to allow for a strong pulling positions from floor with less issues on the lower back.

For the Bar Muscle-Ups we are scaling to either a strict progression or burpee pull-up variation where we can go into a jumping pull-up with controlled descent.

Deadlift 4x4

Deadlift for load:

Every 2:30, 5 Sets

Set 1: 4 reps

Set 2: 4 reps

Set 3: 4 reps

Set 4: 4 reps

Set 5: 4 reps

*Start @ 65-70% and work towards a heavy 4 for the day

*These reps are to be done deadst

Crouching Tiger, Hidden Dragon

10:00 AMRAP

1-2-3-4-5-6-7...

Bar Muscle-Ups

-30 Double Unders Each Set

Accessories

3 Sets

20 Reverse Hypers

-Max Effort Sorenson Hold

*if you don't have reverse hyper, this is modification using medball and GHD

Modified Reverse Hyper

Reverse Hyper on Elevated Bench