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Rochester, NY 14606
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WOD 9/12/18

September 11, 2018

 

Intermediate

Strength:

Every 3 minutes, for 15 minutes (5 rounds):

5 Deadlifts @ 60 – 75%

Strict pull-ups x AMAP

*If you cannot complete strict pull-ups without a band, complete inverted rows. Use a difficulty that will allow you to get at least 5 but no more than 12.

Metabolic Conditioning:

Lift the elephant:

In teams of 2 with one partner working at a time, lift 16,000 pounds from ground to overhead.

For this workout, you and a partner will be lifting the weight of the elephant (14,000#) from ground to overhead. You can break it down into as many repetitions as needed, using as many movements as you like. The only rule here is that the weight must touch the ground, and then go over your head for each rep. For example – 10 Clean and jerks at 95# would be 950# and 16 one arm snatches at 35# would be 560#. Exclude the ground touching rule for kettlebell swings only.

Beasts in training lift an African elephant – 22,000 pounds

Finisher:

Cha-cha slide plank

Beginner

Strength:

Every 3 minutes, for 15 minutes (5 rounds):

8 Deadlifts

Inverted rows x AMAP

* Use an inverted row difficulty that will allow you to get at least 5 but no more than 12.

Metabolic Conditioning:

Lift the elephant:

In teams of 2 with one partner working at a time, lift 12,000 pounds from ground to overhead.

For this workout, you and a partner will be lifting the weight of the elephant (14,000#) from ground to overhead. You can break it down into as many repetitions as needed, using as many movements as you like. The only rule here is that the weight must touch the ground, and then go over your head for each rep. For example – 10 Clean and jerks at 95# would be 950# and 16 one arm snatches at 35# would be 560#. Exclude the ground touching rule for kettlebell swings only.

Finisher:

Cha-cha slide plank

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