WOD Blog
 | Wed, Dec 14 2022 |  |
| Wed Dec 14 2022 Rope Climb Benchmark | Wed Dec 14 2022 Deadlift 5RM | Individual Quarterfinals 22.1 |
Wed Dec 14 2022 Deadlift 5RM
(Weight)
15:00 on clock
Deadlift
Build To A 5RM
- Reps should be performed touch and go without straps.
- Athletes should take no more than 3 attempts at their heavy set of 5.
- Score: Heaviest successful touch and go set of 5.
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Individual Quarterfinals 22.1
(Time)
'Individual Quarterfinals 22.1'
For Time:
50 Dumbbell Walking Lunges
30 Handstand Push-ups
40 Front Rack Walking Lunges
20 Deficit Handstand Push-ups (3.5/2')
30 Overhead Walking Lunges
10 Strict Handstand Push-ups
Use 2 Dumbbells: 50/35's 35 / 20's lb's
Time Cap: 15 Minutes. Total reps if time cap is reached.
- Take smaller steps on every style of lunge than usual. This will speed up your cycle time and reduce your time under tension.
- Break the 30 HSPU into smaller sets than you think. The tail end of this workout comes down to who was able to manage their fatigue well for the 10 strict HSPU.
- The set of 20 HSPU will come down to capacity and how well, again, you are able to manage the fatigue in the arms. Expect to do small sets right off the bat. If singles is going to be the fastest option for you, then go for it!
- Just like the set of 20 reps, let's plan to go right to small sets and singles right away for the last 10 Strict HSPU.
- A big goal in this workout is no failed reps. A failed rep typically needs at least 20-30s of recovery time before the next attempt.
| Lauren J | 14:45 | Dumbbell presses instead of hsp |
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