Wed, 08/29/2018

“Half Bad” AMRAP 18: 30 Deadlifts (135/95) 15 Pull-Ups 20/15 Calorie Row 15 Pull-Ups L2 Sub jumping pull up or Ring Row L1 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

Deadlift On the Minute x 8: 2 Repetitions

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

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