12/4/2019 – “Three Quarters”

*This is Wednesday’s workout as today’s featured heavy push jerks and was similar to the push presses last posted.*

WOD
“Three Quarters”
3 Rounds for time:
25 GHD Sit ups
25/20 calorie Row
25 Deadlifts (185lbs/125lbs)

STIMULUS
Total time: 10-15 minutes

White Board Brief:
A little blend of all three movement modalities today – a gymnastics movement in the GHD sit up, a monostructural metabolic conditioning movement with the row and a weightlifting movement with the deadlift. The GHD sit ups should be something we can perform unbroken for the first round and maybe in 2-3 quick sets MAX after that.They should take under :90 to perform regardless of how we are scaling them. The 25 calorie row should be taking us under 2 minutes. Our deadlift loading should be moderately light, relative to our ability and also be able to be performed unbroken for at least the first round and then 2-3 quick sets after. They should also take no longer than :90 to complete.

Modifications

1. GHD Sit up

• If we haven’t accumulated 75 or more GHD sit ups in the past week to full ROM, but have performed 25-50, cut the reps down to 15.
• If we are still working towards GHD sit ups, but have performed the same reps listed above of GHD sit ups to parallel, perform GHD to parallel
• If we are still working towards GHD sit ups to parallel, perform ab-mat sit ups

2. Row

• If rowing 25/20 calories will take over 2 minutes, row 20/15
  -If we cannot row due to injury, bike or ski 20/15

2. Deadlifts

• Modify the load to allow us to perform 25 unbroken for our first round and consistently perform 2-3 quick sets in under :90 for rounds 2 and 3.