16.11.18

WOD
Deadlift (9x 3)
*15 min
Set 1-3 @74%
Set 4-6 @79%
Set 7-9 @84%
Swift Justice (Time)
For Time / Time Cap 15 min
2 Rounds:
Handstand Walk (1x yfir sal)
100 Double-Unders
Handstand Walk (1x yfir sal)
50 Wallballs 9/6
Handstand Walk (1x yfir sal)
25 Deadlifts 110/75 kg

### HSW & DU Substitutions
*See Coach’s Notes below for options

Sc1:
75 Double-Unders
50 Wallballs 8/5
25 Deadlifts 95/60 kg

Sc2:
50 Double-Unders
50 Wallballs 7/4
25 Deadlifts 80/45 kg

COACH’S NOTES
*** CLASS SETUP ***
# WOD BRIEF + GROUP WARMUP (0:00 – 25:00)
# DEADLIFT (25:00 – 40:00)
# TRANSITION + REHEARSAL (40:00 – 45:00)
# STRATEGY + WOD (45:00 – 60:00)

### Double Unders Substitutions
Reduce Reps
2x Single Unders
1:30 Minute Double Under Practice

### HSW Substitutions
1) Reduced Distance
2) 5/5 Handstand Plate Wall Walk
**Perform a single wall walk, keep a 15cm step up box 20 cm from the wall.
**Walk 5 times with each hand up to the plate and back to the wall.
***You can also move the box further from the wall
3) 5 Wall Walks with push up in the beginning
**Walk as close as YOU can OR hold the first position for 5 sec

STRATEGY
Stimulus wise, we are looking for a deadlift barbell that we are confident we could comlpete 25+ repetitions unbroken when completely fresh, if we were to try. Inside of the workout, we are likely breaking that set two, potentially three times, but it is a loading on the moderate side.

On the handstand walking, we are looking to be able to move through these sets with ease. Always challenging, but not to the point where we need to break up the 50′ several times. If so is the case, let’s reduce the distance or choose substitution from the list.

On the wallballs, both athletes (male and female) throw to a 3m target today.

WOD WARM UP
## 30 Seconds
Medicine Ball Foot Taps
Active Spidermans
Medicine Ball Deadlifts

Bear Crawl
Quick Single Unders
Active Samson

Medicine Ball Front Squats
High Single Unders
Push-up to Down Dog

Wheelbarrow walk *Over The Room
*Two & Two Together Rotating For 60 Sec Total.

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

## Medicine Ball Squat Hold – 1 Minute
## Child’s Pose on Medicine Ball – 1 Minute

5 Wall Walk
– – – – – – – – – – – – – – – –
*Without Rope: *
10 Seconds Small Bounds
10 Seconds Tall Bounds
– – – – – – – – – – – – – – – –
15 Seconds Easy Singles
15 Seconds High Singles
– – – – – – – – – – – – – – – –
20 Seconds Double Under Practice
– – – – – – – – – – – – – – – –
7 Meters Handstand Walk / 5 HS Plate Wall Walk

**Pinning the Rope:**
5 Air Squats
5 Medicine Ball Squats
– – – – – – – – – – – – – – – –
5 Push Press
5 Wallballs

## Deadlifts
*3 Second Pause: 2 Inches off the Ground
3 Second Pause: Knee Height
Stand Tall***

5 Deadlifts (Focusing on Feet)
– – – – – – – – – – – – – – – –
3 Pausing Deadlifts (Empty Bar)
– – – – – – – – – – – – – – – –
Build to Light Weight
– – – – – – – – – – – – – – – –
3 Pausing Deadlifts
– – – – – – – – – – – – – – – –
Break Out In Teams For Strength Piece

## 1 Round
1 HSW / Wall Walk
9 Double Unders
6 Wallballs
3 Deadlifts

CategoryWOD