"Nose Bleed" Class WOD

  • AMRAP in 15 minutes
  • “Nose Bleed”
  • 27/21 Calorie Row
  • 21 Deadlifts (135/95)
  • 15 Burpees
  • 9 Push Press (135/95)

Athletes will choose one weight for the barbell, with the push press being the deciding factor. The deadlift bar is intended to be very light, something athletes could complete 35+ repetitions unbroken when fresh, while the push press will be on the moderate side of heavy. This should be a weight that athletes could complete 15+ unbroken repetitions when fresh, ideally taking no more than one break per round during the workout. If short on rower, stagger heats by 2-3 minutes.

The push press will likely provide the biggest challenge of today’s workout as far as weights go, although they only contribute to 9 of the 72 total repetitions per round. While completing these in 1-2 sets is important for getting back to the movements that athletes can keep moving on, how they navigate the other 63 repetitions will have a big impact on their scores. If athletes approach the first three movements as if they had to complete 9 push presses without dropping, it is possible that they may come out too slow. Instead, they can think about only having to get 5 reps. After the burpees, immediately picking up the bar for 5 reps is less intimidating and easier to accomplish. Once at the 5 rep mark, they can decide finish out the nine reps or give it a quick break. This “just start” mindset will also benefit athletes on the deadlifts as well. Although light, going unbroken would likely cause them to slow down on the row. Think 7 reps and evaluate once there.
Source: wodwell.com
Movements : Burpee, Deadlift, Push Press, Row
Equipment : Barbell, Rower
Tags : AMRAP
WOD Feed : "Class" Daily