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  • Writer's pictureCoach Rob

WOD for Tuesday 221227

BLACK EYED PEAS AND COLLARED GREENS

10 Rounds

7 Dumbbell Deadlifts (2x50s/35)

7 Dumbbell Front Squats (2x50s/35)

7 Dumbbell Push Presses (2x50s/35)

*Everytime you break perform 7 Burpee over Dumbbells*

• Target Time: sub 12 minutes

• Time Cap: 17 minutes

STIMULUS and GOALS

• How to Pace: CHALLENGE into GRIND!! We want you to push yourself to see how long you can hang onto the dumbbell!! Even if you go slightly slower, work to hang on for more rounds than you typically would. This one will be a great workout that you will “love to hate.”

• How it should Feel: LACTIC ACID PARTY!! Legs, shoulders, arms, ankles, they could all be on fire! The relief will come at the end of the workout, we promise. Keep yourself engaged until then!

WORKOUT STRATEGY & FLOW

• Dumbbell Deadlift: These are likely the “easiest” portion of the workout. You can try a hook grip here to help save your forearms. Otherwise keep core engaged and just keep a good rhythm.

• Dumbbell Front Squats: Get a consistent and sound position on your shoulders and make each rep look the same. Stay balanced in your weight distribution in your feet to help in later rounds. Use your glutes along with those quads!

• Dumbbell Push Press : Fast and snappy! Dip, drive, press, repeat until all 7 are done. Don’t cheat yourself and do push jerks!

• Dumbbell Lateral Burpees: Just stay moving and don’t feel rushed. That will help keep your heart rate under control for getting back to the dumbbell.

SCALING

• The SCALING aim is to use appropriate weight, stay moving and hold onto bigger sets.


STRENGTH

3 Split Jerk @ 65% 1 RM Jerk

2 Split Jerk @ 75% 1 RM Jerk

1 Split Jerk @ 80% 1 RM Jerk

1 Split Jerk @ 85% 1 RM Jerk

1 Split Jerk @ 90% 1 RM Jerk

1 Split Jerk @ 95% 1 RM Jerk

1 Split Jerk @ 100+% 1 RM Jerk


*athletes may choose to do larger sets at medium-heavy weights rather than going to their 100%

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