Tuesday
Beast River Fitness – WOD
“All progress depends on the irrational person.”
OH MY TOSH (Time)
On a running clock:
[On the 0]:
200 Meter Run + 3 Deadlifts
[On the 3]:
400 Meter Run + 6 Deadlifts
[On the 7]:
600 Meter Run + 9 Deadlifts
[On the 13]:
200 Meter Run + 3 Deadlifts
[On the 16]:
400 Meter Run + 6 Deadlifts
[On the 20]:
600 Meter Run + 9 Deadlifts
[On the 26]:
200 Meter Run + 3 Deadlifts
[On the 29]:
400 Meter Run + 6 Deadlifts
[On the 33]:
600 Meter Run + 9 Deadlifts
[225/155, 185/125, 135/95]
No dropping the deadlifts.
*Record Time For Each Round
*Score Is Sum Total Time of All 9 Rounds
STRATEGY:
– Athletes should finish
200 Meters in under 1:00,
400 Meters in under 2:00 and 600 Meters in 3:00.
– Aim for an unbroken set of 3
– Ideally, this is a weight that athletes could hold onto unbroken Deadlifts for 3, 6, and 9 in the first round and strategically break.
SCALING: Athletes should choose a barbell weight that is challenging but doable for an unbroken set of 9 Deadlifts when fresh. 45%-50% of max deadlift. Not sure – go on the lighter side to complete reps.
SCORING: Today’s score is the Sum Total Time of all 9 rounds.
——
600m Run (our 400 + 200)
Corner to corner + Scaffolding
Head right out the door.