W.O.D. 5.1.16

3 Rounds for time of:
15 Deadlift 70% of 1RM. Every fifth rep must be held at the top position for 15 seconds.
15 Push Press 40#/25# Dumbells or Kettlebells. Every fifth rep must be held overhead for 15 seconds.
15 Burpees. Every fifth rep must be held in the top of the push up position for 15 seconds.

Coaching Tips: 
Scale load and movements to match your current fitness level. The purpose of the mid-set holds is not only to develop muscle unit recruitment, but also develop mental toughness. Holding onto the bar that extra 15 seconds will help overcome weakness in your grip and weakness in your mind. The same will hold true for all three exercises in the workout. Keep in mind that the workouts that we do aren't always only for immediate physical improvements but for future workouts as well.

Community Notes:
Join us TODAY for OPEN GYM from 11AM-1PM. The Gym is open for any missed wods, skills, strength or mobility. 

“Look at the sparrows; they do not know what they will do in the next moment. Let us literally live from moment to moment.”
– Mahatma Gandhi

1 comment:

Rachel Spring said...

Aimee 16:53 RX (195)
Giulz 18:01 sc (135, 15)
Mark C 20:38 sc (240, 40/15)
Ellie 19:20 sc (135, 20)

Steve Z 20:27 sc (135, 12)
Luis 20:36 sc (225, 30)
Erika R 17:47 sc (105, 12)
Ashley 21:00 sc (165, 15)
Danielle 15:47 sc (105, 15)
Kris 21:56 sc (145, 15)
Matt E 21:40 sc (205, 30)