Wed, 08/29/2018

August 28, 2018



“Half Bad”
30 Deadlifts (135/95)
15 Pull-Ups
20/15 Calorie Row
15 Pull-Ups

Sub jumping pull up
or Ring Row

20 DL
10 Ring Row
12/9 Cal Row OR 100 M Run
10 Ring Row



With light weight, body weight, and a high number of repetitions per round, muscular fatigue will play a big factor if athletes try to hold on for large sets. While one round would be manageable for big sets, we have 18 minutes of work. Breaking the deadlifts and pull-ups into 3-5 sets will likely help delay this muscular fatigue and make breathing more of a factor. 12-10-8, 10-10-10, or 6-6-6-6-6 are options on the deadlifts, while 5-5-5 or 3-3-3-3-3 will be common options for the pull-ups. Similar to the strategy on Monday, the goal is to choose the rep scheme that allows for athletes to move for as much of the 18 minutes as possible. As much movement as possible.


OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD


On the Minute x 8:
2 Repetitions


3 Sets, Not For Time:
20 GHD Sit-Ups
20 Weighted Hip Extensions
20 Glute Bridges




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