WOD Blog
 | Mon, Sep 27 2021 |  |
| DALLAS 5 | 210927 COMP 1 | 210927 COMP 2 | 210927 COMP 3 |
DALLAS 5
(Reps, Rx2)
“Dallas 5”
Rx+/Rx
5 min. of:
Burpees
Then, 5 min. of:
7 Deadlifts (155/115 lb.)
7 Box Jumps (24/20 in.)
Then, 5 min. of:
Turkish Get-ups (40/25 lb.) – Dumbbell
Then, 5 min. of:
7 Power Snatches (75/45 lb.)
7 Push-ups
Then, 5 min. of:
Rowing (cal.)
* Rest 1 min. between stations
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Rx2
5 min. of:
Burpees
Then, 5 min. of:
7 Deadlifts
7 Step-ups
Then, 5 min. of:
Turkish Get-ups
Then, 5 min. of:
7 Power Snatches
7 Push-ups
Then, 5 min. of:
Rowing (cal.)
* Rest 1 min. between stations
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SCORE: Add the total number of reps per movement to the number of calories for the Row to equal the total sum of reps for the workout.
GOAL: STAY MOVING!
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| Stacey | 295 Rx | | | Nancie | 283 Rx2 | D/65(45 BB) 12 TGU | | Dawn C | 148 Rx2 | 65 lb dreads snatch grip to plates, 10 lb db get ups, box jumps |
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210927 COMP 1
(Time)
50-30-20
Thrusters (65/45#)
Pull-ups
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STIMULUS & GOALS
• 10:00-15:00
• Spend no more than 6:00 on the first set of thrusters and pull-ups.
STRATEGY
• You have to develop a plan of how to attack this workout. Consider breaking
each set into more manageable reps. For example, the set of 50 could be
broken into 15-10-8-7-5-5 or 20-15-15. The combinations of reps are endless,
but you want to prioritize more moving and less resting.
• For the pull-ups today, consider an option that allows you to complete 5-10 reps every time you get on the pull-up bar. If you have pull-ups, but not 5-10 reps at a time, consider reducing the number of overall reps.
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210927 COMP 2
(Weight)
On a 15:00 Clock:
Build to a heavy set of 3 push presses
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STIMULUS & GOALS
• Avoid building up to failure. Instead, find a heavy weight that you can maintain across as many sets as possible.
STRATEGY
• Focus on keeping your elbows up in the dip portion of the lift. This will help
ensure a straighter bar path.
• The more aggressive you can be in the second and third lift the better.
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210927 COMP 3
(Weight)
For Load:
5 Strict Press (50%)
3 Strict Press (60%)
1 Strict Press (70%)
...then
1:00 Max Unbroken Strict Press (75%)
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STIMULUS & GOALS
• Rest 1:00-1:30 between all sets.
• Overall this volume is meant to be lower.
STRATEGY
• Focus on moving consistently in the 1:00 max test. Try resting at the top of eachrep briefly in order to maximize total reps.
• In the 1:00 max reps, try to get at least 5+ reps. Focus on keeping your belly
tight and punching the bar to the sky.
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