Saturday’s WOD 10/6/12

Buy In:

Deadlift

3RM

WOD:

5 Rounds

5 Burpees

10 Deadlifts (BW)

30 Double Unders

Cash-Out:

Handstand walk

For today’s buy in we are going to perform the deadlift.  We will work up to a 3 rep max.  A 3 rep max is when you can lift a load for 3 reps, but cannot lift it for 4.  Start off light, but don’t take too many sets to get up to your 3 rep max.

For today’s workout we are going to continue working on the deadlift. This workout is a short 5 round triplet.  On Monday, we performed a single “chipper” with “gymnastic” movements.  On Tuesday, we performed a “Grinder” style workout with one movement with a “weightlifting” centric modality.  On Wednesday, we performed a “Couplet” with a “weight-lifting and gymnastic” element.  On Thursday, we performed an “AMRAP”, “triplet”, with “gymnastics, weightlifting, and mono structural metabolic conditioning (cardio)”.  On Friday, we performed a “couplet” with “weightlifting and cardio”.

So… today, that leaves us with another “triplet” with “gymnastics, weightlifting, and cardio”.  I wanted this workout to be a quick burner.  The burpees are intended to be short enough to cycle through them fast without rest.  Even at your most fatigued, 5 burpees should be manageable.  The deadlifts were set light so you could focus on touch and go without much deviation in speed.  The double unders will probably be the toughest as you fatigue.  These require the most focus to maintain clean, unbroken reps.

For the cash-out we are going to attempt walking on our hands.

Results