WOD for 03 OCT 2016

0500 and 1140ish at the usual.

Today the 1140 class will be doing the Birthday for Brittany “The Pain Train” Thompson. Yes I just made that up. For everyone else prepare for a dose of pain yourselves!

 

0500 Crew:

Warm Up:

3 rounds, 45 secs per station, of:

Row Rest 15 secs

Ball Slam Rest 15 secs

 

Fran

21-15-9 reps, for time of:

Thruster, 95/65 lbs

Pull-up

Oh yeah! Bring the heat! Go hard. Don’t stop. It will be over before you know it.

 

Strength:

7 Back Squats, pick load

Every 2 mins for 10 mins.

5-10#s heavier than last time.

 

1130 Crew:

Warm up:

Deadlift prep.

 

“The Pain Train”

Death by Deadlifts

Minutes 1-5

132/88

Minutes 6-10

176/132

Min 11-15

220/176

Min 16-20

264/220

Min 21-25

308/264

Min 26-30

330/ 286

Min 31-35

354/308

Min 36-40

380ish/330

 

So everytime you switch weight you start back over at 1 deadlift and work yourself to 5 DLs and then you switch weight again.

The intent is for this to be from a 20-25 min workout with the top DLs working into the 30s. If it is over in 5 minutes for you well…drop weight.

DLs can be sketchy so make sure we aren’t putting the cart before the horse and we are making good lifts with proper technique. As soon as I look over and see some craziness you are being cut off like a drunk college student. Also I encourage everyone to at least consider using a weight belt for this one.

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