2/24/2020: Ripcord

Strength:

ON A 15:00 RUNNING CLOCK...

Build to Heavy 1-Rep Deadlift

WOD:

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift RX (185/125) CFC 1 (155/105) CFC 2 (135/95) M (95/65)

400m Run (5 Down and backs)

OPTIONAL COOL DOWN FOR RECOVERY 2:00 Banded Hamstring Stretch (L) 2:00 Banded Hamstring Stretch (R) 1:00 Cobra Stretch 1:00 Child's Pose

SCALING *REPS, LOADING, VOLUME*… Chest to Bar Pull-ups-- For athletes that have Chest to Bar Pull-ups but unable to do big sets then scale the reps down to allow for them to develop their tolerance for the movement. Run -- Scale the distance to allow for athletes to finish the run within 2:00

*MOVEMENT ADJUSTMENTS*... Deadlift -- Scale distance to the floor if unable to get in a braced position from the floor. Sumo Deadlifts are another great option Chest to Bar -- Chin Over Bar Pull-ups or Jumping Chest to Bar Pull-ups are great alternatives Run -- Run can be scaled to 500m on the rower or 1:45 on the bike