“180831-Class”

“Go Fish” Class WOD

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  • “Go Fish”
  • For Time:
  • 1,000 Meter Row
  • Directly Into…
  • 3 Rounds:
  • 21 Deadlifts (135/95)
  • 15 Lateral Barbell Burpees
  • 9 Push Jerks (135/95)

Athletes will begin “Go Fish” by completing a buy-in 1000 meter row. This only happens once, with three rounds of 21-15-9 to follow. Of the two barbell movements, the deadlift will be very light, while the push jerk will be the limiting factor.

Scaling: Looking to choose a weight that athletes could push jerks for 20+ repetitions unbroken if they needed to. Within the workout, we want to be able to complete these in 1-2 sets. Burpees are lateral over the bar, with no need to come to full extension at the top of the rep. If short on rowers, stagger heats by 5 minutes.

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Strategy: While it is tempting to open up the workout with a fast 1000 meter row, the buy-in is the least important part of the workout. With our 2k happening last week, athletes can aim to hold a pace that is 8-10 seconds slower per 500 today. Much of the 15-20 seconds that is lost on the pace of the row can quickly be made up with a fast and immediate transition to the barbell for the first set of deadlifts and later in the workout with smart sets.

Once athletes reach the triplet, 2-3 quick sets on the deadlifts will likely be sustainable across the three rounds and allow athletes to maintain a respectable pace on the burpees. 12-9 or 8-7-6 are options that get athletes to 21 deadlift reps. On the burpees, we are looking to move consistently for all 15 reps at a pace that allows athletes to hold onto the push jerk barbell, ideally unbroken. It is not about speed, rather not slowing down. Putting it into cruise control on the burpees and unbroken on the push jerks is better than moving through the burpees quickly and having to break the push jerks into two sets.
Source: wodwell.com
Movements : Burpee, Deadlift, Jerk, Row
Equipment : Barbell, Rower
Scoring : For Time
Tags : 21-15-9
WOD Feed : "Class" Daily