Got Dubs? RPM Speed Ropes Now at Sports Basement

On Thursday we hit some double unders, like we do nearly every week, and it was clear to the coaches that many folks were either making some real progress on the skill -- or at least starting to get the movement down a bit more consistently.  So good work, friends!

If you're registered (or are planning on registering) for the 2018 Open at Arena Ready you're probably going to be up against some double unders at some point -- and you should really register because we're going to keep promoting The Open for the next two weeks almost non-stop LOL (not to mention the the now infamous "AR in-house tap proxy & vote" at stake this year).  Just in time for 18.1 et al the good folks at RPM have now made the RPM Speed Rope available for purchase at Sports Basement: 

We're also going to be giving away an RPM Speed Rope as a prize to one lucky Arena Ready athlete during the Open, but (of course) you must be entered to be eligible!  If you workout on Saturdays (and/or Sundays) at AR you may as well register now since that will be the WOD for five consecutive Saturdays starting on Feb 24th!

Don't forget to select Arena Ready as both your affiliate AND your team when registering. 

Happy Friday!  Let's pull some PRs off the floor, shall we?!

WOD For 02-09-18:

Deadlift (Test Day):

Using your Cycle 3 Base...

75% x 5 

85% x 3

95% x 1 

... If your technique looks solid and you're feeling good, then here's a suggested progression toward a new 1-Rep Max... 

100% x 1, 105% x 1, 110% x 1

Be smart & confident, keep your movement clean, and trust your training (assuming you've been here consistently) -- BUT don't get greedy.  The weights will be here tomorrow - will you be? 

-then-

With a Partner For Time:

800m Run TOGETHER

800m Row SHARED

40 Burpees Over The Rower SHARED

600m Run TOGETHER

600m Row SHARED

30 Burpees Over The Rower SHARED

400m Run TOGETHER

400m Row SHARED

20 Burpees Over The Rower SHARED

The first athlete in the door from each run may start the row immediately.  Teams may share/split the row and burpees in any fashion and do not have to split them evenly.