DCF

First DCF WOD in two months

Warmup:
One lap around the block + 10 squats at every street corner
Then four rounds of
10 PVC shoulder pass throughs
10 PVC good mornings
10 of those stretches where you start in the bottom of a squat, kick one leg out to the side, shift your weight onto the kicked out foot while rotating the opposite foot onto the heel, etc.

Strength:
4 rounds
8-10 tempo deadlifts (x131) [165-175-180-185]
10-15 pushups (x131)
Rest 1 min between movements
The digits correspond to different parts of the movement. "x" means as explosive as possible. For the deadlift the idea is to pull as fast as possible, pause for 1 count at the top, lower the weight to the ground over the course of 3 counts, and pause 1 count at the bottom. Push ups start on the ground, as explosive as possible into the up position, etc. They started programming these tempo lifts a few weeks ago at DCF and I never gave them much thought when reading the WODs on the site, but this being my first experience with them I can see the efficacy and they're definitely no walk in the park. The point of the rep ranges is to give you some room to scale the movements to be as hard as possible so that the last rep is really f-ing hard. If you get to 10 reps on the first set of deadlifts the weight isn't high enough and you need to put on some lbs. Basically if you're failing at around 8-10 reps you're at the right weight. Scaling options for pushups go from pushups with hands elevated on a box to push ups with knees on the ground to regular push ups to ring push ups. Scaling options are abundant and all 4 rounds should be hard as fk for everyone regardless of strength or skill level.

Conditioning:
3 rounds for time
15 burpees
10 front squats 135#
5 shoulder to overhead

5:43 - Goal starting out was to go as steady as possible for as long as possible. First round of burpees felt stupid slow but every set after that was a struggle. Key was doing all the barbell movements unbroken. Painful but a good challenge. Going in I was shooting for 2:00/round, finished the first round in 1:30, then probably tacked on 30-45 from being fatigued for the remaining two.