WOD
“Uplifting”
10 Rounds for time:
5 Deadlifts (315lbs/210lbs)
3 Muscle ups
*STIMULUS*
Total time: 12-16 min
*White Board Brief:*
Lower body pull and then an upper body pull. The grip will definitely get taxed on this but it should allow us to stay moving. The loading on the deadlifts should be moderately heavy and something that we can perform touch and go on for at minimum the first 5 rounds (if not the entire workout). We should be able to touch and go the reps on these with sound mechanics. If we start dropping the bar, it shouldn’t be more than once and we should still finish the 5 reps in under 10-15 seconds at most. For our muscle ups, we will continue to work on accumulating attempts on these today if we are close after some skill work prior to the workout. Our total time on the rings should be no longer than :30 total. Fast singles are fine for this if we can maintain that!
*Modifications*
1. Deadlift
– Scale the load to allow us to hold 5 unbroken reps for at least the first 5 rounds of the workout.
– If we are unable to deadlift due to injury, perform weighted sled pulls and pull 20 yards
2. Muscle up
– If we can consistently perform 3 muscle ups in under :30, perform 3 for the workout.
– If we have 5 or more consistent strict pull ups, 5 or more consistent strict ring dips, and have been performing some type of transition for our last muscle up scales, perform 2 attempts per round, rest :10 in between
– If we are still working towards strict pull ups and dips, perform challenging transitions today that allow us to make a hard pull to the rings while maintaining the false grip and pulling the rings to our sternum.