140313 ~ Prepping for 14.3!!

Wow! What an exciting night last night!  Once 14.3 was announced....there were many smiles around the room!  2 Movements that everyone can do......and yes...Step Ups are allowed!  Saturday is going to be crazy exciting, with big weight being lifted!!! 

Let's work through the movements today....but please don't overdue it!! We will need your Posterior chain in full strength for Saturday!!

For those not Competing in the Open...not to worry...we have some spice coming your way as well! 

Athletes Not Completing in the Open:

Strength: 15 min to find 1 RM Bench Press



Complete the following:

25 min Cap

For as many rounds as needed until the bar is bare:

ME Bench Press


30 DU

15 Lunges with (45/35#) plate overhead

3 Wall Walks

**After each rnd, remove (40//20#)**

If your 1RM Bench is less than 100#, remove 10# each rnd.

If your 1RM Bench is over 300#, remove 50# each rnd

Score = Total # of reps.

Open Athletes

Row 1000 Meters @ 55-65%
Complete 10 - 15 min of Mobility Work

Build quickly to a 275/185 lb Deadlift x 1-3 reps (or the WOD weight that is closest to 80% of your 1RM DL)
Row 500 Meters @ 65-70%
Row 100 Meters @ 95+%
Row 200 Meters @ 55-65%
Row 150 Meters @ 95+%
Row 200 Meters @ 55-65%
Build quickly to a 315/205 lb Deadlift x 1-3 reps (or the WOD weight that is closest to 90% of your 1RM DL)

B. Test your box jump technique

Complete 15 Rebounding Box Jumps

Make note of the following:

1. Time

2. Level of Fatigue

Rest to full recovery


Complete 15 Jump Up Step Down Box Jumps

See notes above


Complete 15 Step Up - Step Down Box Jumps

See notes above

Which method was the most efficient for you??? 

See notes above

Every minute, on the minute:
Minute 1 – 2 Deadlifts (135/95 lbs) + 4 Box Jumps (24″/20″)
Minute 2 – 2 Deadlifts (185/135 lbs) + 4 Box Jumps
Minute 3 – 2 Deadlifts (225/155 lbs) + 4 Box Jumps
Minute 4 – 2 Deadlifts (275/185 lbs) + 4 Box Jumps


Cash Out:

20min of dedicated mobility....focus on legs and back!

Take a look at some of these strategies...I know it's from 13.2, but the principles from the Deadlift and Box Jump combination holds true for 14.3.  Let's save your back and Achilles on this WOD!!  (Please OMIT the Shoulder to Overhead portion).


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