TOTF Community, please keep Juan Villagomez and his family in your prayers. Juan recently graduated from our On-Ramp. He was in a bad soccer accident recently where he sustained a depressed skull and brain bleeding. As we get updates on him, we’ll keep you all posted. Get well brother!
Day 71 of the 100-Day Burpee Challenge!
Strength:
Back Squat – 12×2 @ 60% of 1RM
Sets start every minute
Post weight used to Comments/LogWOD
If you don’t have a 1RM to go off of, work up to a weight you can do for 6-9 reps. We’ll use that for your 12 sets of 2. The key to these is EXPLOSION! The last time we did this was 15Feb2013. If you were here (click here for a refresher or check your workout log) try going up 5 pounds, BUT make sure you EXPLODE up on each rep! The key to Dynamic Effort day is moving the weight with SPEED! By using this lighter percentage of weight and doing numerous sets, your form will improve. You will also learn explosiveness. This will lead to being more stable and more aggressive when we do a heavier day (like a 3 rep max, or 1 rep max), making you stronger, which will help improve all other aspects of fitness, meaning we’re making you a better athlete.
Partner WOD:
3 Rounds For Time:
P1 – 500m Row
P2 – 12 Dead Lifts (275/195), 21 Box Jumps (24/20)
Both partners work at the same time. Once the partners finish their respective movements, they switch and do the other part. Both must complete both sections for a round
If you finish before your partner, then rest until they finish.
Post time and team to Comments/LogWOD
Cash Out:
Hang from bar for 1 minute
Roll out legs
Firebreather Piece (Done at a different time, either before or after class):
Rest
CrossFit Team Offutt Tactical Fitness 