FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

August 29, 2017

WOD A: “The Walking Dead” – 5 Reps At 8 Stations EMOM Deadlift Ladder 

WOD B: 4 rounds for time,

25 x Kettlebell Swings 
50 x Double-Unders

8 bars will be pre-loaded and ready to go. On 3-2-1-Go! you and your partner will approach the first bar and, within 1 minute, one at a time, you will BOTH deadlift it for 5 consecutive reps each. 

This WOD will be done EMOM style (every minute on the minute). The MC announcer will call out a “rotate” or “switch” command every minute, on the minute. Each time the rotate command is given, as long as you completed 5 consecutive reps at your bar, you will advance to the next, heavier bar. You and your partner will, each time, have a total of 1 minute to perform 5 consecutive reps EACH with that load. 

The 8th & Final Bar Is AMRAP! – If you are successful at bar 7 and make it to the 8th, heaviest and final bar, you will be allowed to perform as many reps as possible within the 1 minute (If you and your partner are both active you BOTH have to be done within the 1-minute time allotment). To get credit for that bar’s load you must perform at least 5 consecutive reps, just like all the previous bars. However, you will get 5 additional pounds of credit for each rep above 5 you perform. If your final bar load is 315 and you perform 7 consecutive reps you will get credit for 325 (2 additional reps above 5 worth 5lbs each). If you perform 9 consecutive reps you’d get credit for 335 (4 additional reps above 5 worth 5lbs each). 

Female Novice/Masters
75, 85, 105, 125, 145, 165, 175, 185 
Male Novice/Masters
95, 115, 155, 195, 235, 275, 295, 315 

Female Intermediate
95, 105, 125, 145, 165, 185, 195, 205 
Male Intermediate
145, 165, 205, 245, 285, 325, 345, 365 

Are you Festivus ready???? By that, we mean, are you registered?
This WOD was quite something, but it got accomplished by all. Goes to prove, you can do Festivus.
Get registered by Aug. 31st to ensure your t-shirt!

Have your say

css.php