Tuesday March 14

RXD
Part 1:
Every 2min Perform Deadlifts:
Rnd 1 – 5 reps @ 50-60%
Rnd 2 – 5 reps @ 60-70%
Rnd 3 – 3 reps @ 70-80%
Rnd 4 – 2 reps @ 80-90%
Rnd 5 – 2 reps @ 90+%

Part 2:
60 Toes to Bar
Every time you drop, perform 10 Weighted Situps

Part 1:
Every 2min Perform Deadlifts:
Rnd 1 – 5 reps
Rnd 2 – 5 reps
Rnd 3 – 3 reps
Rnd 4 – 2 reps
Rnd 5 – 2 reps

Part 2:
50 Lying Toes to Bar
Every time you drop, perform 10 Situps

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There is a lot of Hip Flexion today. We’ll save some time at the end of the workout to open up your hips a little. Part 1 is an opportunity to get some time under tension with the Deadlift. Rather than lifting heavy across all sets, we want you to start light-moderate and work up to a heavy load.

Scoring

Part 1: Score loads for all 5-5-3-2-2 sets.

Part 2: Time to complete the Workout.

WOD Goal

For Part 1, the timing of each set (every 2min) will be enough to perform your lifts, switch out your weights and chit chat for a bit before going again. As the rounds add up, so will your fatigue.

For Part 2, find a number that you think you can realistically hold across the whole workout.

Beyond RXD

As many reps as possible in 12 minutes:
10 Handstand push ups (6/4” deficit)
20 cal Row
30 Front rack walking lunges (95/65)

NOTE: Goal is 4+ rounds. Most of the HSPU rounds should be done unbroken (kipping is allowed today), so remove the deficit if needed to maintain a good a good pace on this.

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