Hey Folks!
Didn’t realize I hadn’t posted the WOD yet. Here it is!
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Coaches Notes:
Heavy deadlifts & Press volume. It is what it is, don’t rush it, keep it quality and have some fun. We did “Double Dutch” back on February 21st. If I remember correctly, it was a real leg burner. Spend some time doing a couple “rehearsal” rounds of the WOD – sets of 5 back and forth 2 or 3 times. You may snatch your first Overhead Squat. Not a lot of strategy involved, other than not wasting time between reps, and being midful of where your barbell goes when/if you’re dropping it. The 15’s and 10’s have a mind of their own when dropped – so be respectful of where the other athletes are and don’t just drop your back and walk away from it, control the bounce.
Strength work:
3 Sets of:
3 Deadlifts @80%
12 Dumbbell Press (bilateral) at whatever is the heaviest you can safely, and effectively use.
*Rest as needed between sets.
Conditioning – “Double Dutch”:
For Time:
1-2-3-4-5-6-7-8-9-10 Reps:
Overhead Squats (75/55)
10-9-8-7-6-5-4-3-2-1 Reps:
KB Swings (50/35)
Scale up: (115/75), (70/50) or somewhere in between.
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