Friday Workout: Deadlift, Chipper

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60s and sunny in January!

STRENGTH

OTM 5:

Deadlift x 5

*All sets should be around 60-70% of 1RM.  If you are unable to maintain perfect reps throughout the EMOM, drop the weight.  All reps should be touch and go each set.

WOD

Level 1

For Time:

  • Ring Row x 15
  • Dumbbell Thruster x 15
  • Burpee x 20
  • Db Thruster x 15
  • Ring Row x 15

Level 2

For Time:

  • Legless Rope Climb x 5
  • Thruster (115/85) x 15
  • Burpee to 6-8″ Target x 30
  • Thruster (115/85) x 15
  • Legless Rope Climb x 5

*Come down with control on legless rope climbs – no dropping from the top.  Scale legless rope climbs to regular rope climbs, 2x reps strict pull-up or rope pull, or 3x reps kipping pull-up (or ring row)

Updates!

SATURDAY CLASSES: The 10:00AM class on Saturday is now officially a TEAMER (Team WOD, partner WOD, etc.).  The class will still be led by a trainer, but there is no open gym or make-up during this time – you can still use the lower room for open gym if you want.  The 11:00AM class is still a “make-up/open gym” class in the upper room.  General Note for Saturdays: Please make sure you are done with your workout by noon.  We need the space for our essentials/intro classes, and it can be disruptive to those classes if people are still working out in the upper room.

UPLIFT!: UPLIFT is starting back up again!  The first program was a huge success, and after some more planning we have set up an even better structure for the program this coming year!  Don’t delay in signing up, as we are only allowing a maximum of 10 participants!  Register or find out more information here: UPLIFT

4 thoughts on “Friday Workout: Deadlift, Chipper

  1. 175#
    10:41(legs on rope, 75# thruster)

  2. 10:54
    subbed 20xstrict pull-ups for legless rope climbs

  3. 4:45 rx
    no dl, did some power cleans, front squats, and hspu prior to the wod

  4. DL up to 300
    7:49 rx

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