“DeadLifts & More Dubbs…”

Posted: March 30, 2017 in Uncategorized

Yes… More Dubbs & Burpees…

The “Rx’d” Weights Listed Below Are Designed For Our “ADVANCED” Athletes…

Not Our “Intermediate” Athletes… Not For Those Who Would Normally Perform The WOD “Rx’d”…

Put It This Way… If You’ve Never Competed… Don’t Even Think About The Below Weights…

Not Trying To BeLittle You… Just Trying To Not Have To Drive Someone To The ER Because They Snapped Their Back!!!

Look @ The WOD… There’s ALOT More Going On Than Just DeadLifts… ALOT Of Reps… ALOT Of Running… A Long Row…

Be Smart…

That Being Said… I Do Want You Guys & Gals To Add Weight Every “Round”…

Example…

Guys: Maybe You Start @ 95lbs… 105lbs… 115lbs… 135lbs & Finish @ 155lbs…

Ladies: Maybe You Start @ 65lbs… 75lbs… 85lbs… 95lbs & Finish @ 105lbs…

The Possibilities Are EndLess… Come In With A Plan…

Just Be Smart AND…

IF YOU’RE UNSURE… ASK YOUR COACH!!! NOT YOUR FRIEND WHO YOU ALWAYS SET UP NEXT TO WHO MOST LIKELY HAS NO WHAT’S GOING ON EITHER…

And You Know You’re Going To Hear It All Day…

TAKE CARE OF YOUR BACK… TAKE CARE OF YOUR BACK… TAKE CARE OF YOUR BACK!!!

ALRIGHT… HERE WE GO!!!

For Time & Rounds Of…

5 Rounds:

5 DeadLifts (Rx’d: M-155lbs/F-105lbs…) 

10 Burpees

Then 20 Double Unders (Rx’d: M&FMOD: Tripled Singles…)… Change Out Weight…

4 Rounds:

4 DeadLifts (Rx’d: M-185lbs/115lbs…)

8 Burpees

Then 16 Dubbs… Change Out Weight…

3 Rounds:

3 DeadLifts (Rx’d: M-225lbs/F-155lbs…)

6 Burpees…

Then 12 Dubbs… Change Out Weight…

2 Rounds:

2 DeadLifts (Rx’d: M-275lbs/F-185lbs…)

4 Burpees

Then 8 Dubbs… Change Out Weight…

 1 Round:

1 DeadLift (Rx’d: M-315lbs/F-225lbs…)

2 Burpees…

4 Dubbs…

400 Meter Run…TIME!!!

You’re Only Doing Dubbs/Singles Once During Each “Block”… Not 5 Times… Not 4 Times… Not 3 Times… Not 2 Times… Then 1 Run At The End…

3…2…1…GO!!!

Mando

“Work For A Cause… Not For Applause…Live Life To Express… Not To Impress… Don’t Strive To Make Your Presense Noticed… Strive To Keep Your Body & Mind Focused…”

3.28.2017 WOD & Score Will Be Up On FaceBook…

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