Trainer Warmup 10 Min.
Skill//Strength: Plate Squats/Plate Pistols//Snatch Grip Deadlifts 20 Min.
Competition: 5 Rounds, Rest as needed
1a: Work up to a heavy 5 RM of Snatch Grip Deadlifts
1b: 10 alternating Plate Pistols 5kg-10kg
Fitness: 5 Rounds, Rest as needed
1a: Work up to a moderate 5 RM of Snatch Grip Deadlifts or Classic Deadlifts
1b: 10 Plate Squats 5kg-10kg
Buy In 45 Toes To Bar (Rocktober”Newcomer” Knees To Elbows)
3 Rounds of
15 Deadlifts 80/50kg
15 BackSquats 80/50kg
Score: Time, Time Cap: 20 Min. Deload and load the Bar for DLs and BS. Do not drop the Bar. May Use Racks for the BS! Scale weights as needed. Cannot Rest the Bar on the Rack during the 15 Reps. BS. (Rocktober Event2 will feel pretty much like that. The Burpee Box Jumps will burn away your Legs. The 80kg DL sounds light but it won´t be in the middle of this Wod. This Wod is nasty do not underestimate the weights nor the Newcomer weights!!!)
Buy In 45 TTB or Hanging Knee Raises
15 Deadlifts 60/40kg
15 BackSquats 40/20kg
Score: Time, Time Cap. 20 Min. Deload and load the Bar for DLs and BS.
If we run short in weights, that will be the last time! We are awaiting a load of bumpers from these guys…