Race the Clock

Oct 21st, 2014

Category: Competitor

Race the Clock

Hanson

Hanson

Warm-up
Run a loop
2 rounds of
A 30 second arms extended weighted isometic back extensions on the ghd

https://www.youtube.com/watch?v=4jFp58llCow

B – 15 heavy wallballs 11ft

Strength
Every minute on the minute for 20 minutes
Odd- 3 Deficit Deadlifts @80% (hands must remain on the bar)
Even- 3 weighted dips- pick your weight
-If you have a difficult time getting into your deadlift position as is, do not add deficit.

WOD (25 minute cap)
With a running clock to 12 minutes complete: At 0:00 for time: 200m Sprint
30 Wallballs
20 Burpees
At 4:00 for time: 200m Sprint
25 Wallballs
15 Burpees
At 8:00 for time: 200m Sprint
20 Wallballs
10 Burpees

Each of these intervals should be treated as a sprint. Record times for each interval.

Open- 25-15-20-10-15-5 reps

DISCUSSION 3 Comments

  1. biscoe 10/21/2014 at 8:23 pm

    Deficit deadlift x3: 455
    Dips @ 53
    Wod: 3:07, only got through 1 rd – had to get to a work meeting… Whooopsies 🙂

  2. Marc Piccuirro 10/21/2014 at 3:34 pm

    Warm up done with 15# plate and 25# plate
    Deadlift: 295
    Dips: 53# x5, 70# x5
    WOD: 2:42, 2:31, 2:00

  3. Crowley 10/21/2014 at 2:16 pm

    warm-up: done
    deadlift: 315 across
    dips: 53×5, 58×5
    wod: 2:47, 2:24, 1:56