January 9, 2019

By January 8, 2019Workout of the Day

Skill

Deadlift
3-3-3-3-3

Work up to a strong effort set of 3 deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress through each set and as you increase in weight.

WOD

for time

50-35-20
Wall ball shots 20/14 lb 10/9′
20-35-50
Alternating dumbbell snatch 50/35 lb

Workout notes

Today we have another time priority couplet with an interesting rep scheme.  You will perform seventy reps in each round but the set sizes vary.  The wall ball shots start with a large number and descend while the snatches start with the smallest set and ascend.  Use a medicine ball and dumbbell weight with which you can complete very large sets for both movements.

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