WOD

WOD Thursday 9/26/19

“Double Dare”

Every 4 mins for 20 mins do:

25/20 Assault Bike Calories

50 Double Unders 5 Deadlifts

** Build the Deadlift weight each round!

GENERAL “”Double Dare”” is a conditioning workout with strength built right in Athletes will build in deadlift weight across the five rounds The aim is to choose heavy weights, but loads that you can complete unbroken every time The score today is the heaviest weight lifted Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 15:00 Athletes should choose reps numbers and variations that allow them to finish the work around the 3 minute mark This gives them 1 minute to recover for the next round and change out weights Below is the rough guideline of max time we want to spend on each movement: Bike – 1:45 Double Unders – 1:00 Deadlifts – 0:15 Total Time: 3 Minutes of Work

DEADLIFT It is best to plan out your deadlift weights ahead of time to take away any thinking during your rest period This will help you plan the weights needed to get to each load A good place to start and build from may be around 60% of your 1RM deadlift

DOUBLE UNDERS As stated above, choose a variation that you can complete in under 1 minute You can pick from some of the following options: 1 Minute of Practice Reduce Double Under Reps 75 Single Unders

ASSAULT BIKE

If short on Bikes, stagger heats by 2 minutes If unable to Assault Bike, complete one of the following: Equal Calorie Erg Bike, Echo Bike, or Row 30/24 Calorie Schwinn Bike 300 Meter Run