The first WOD is designed to be heavy, difficult and short. If you do need to scale the deadlift make it as heavy as you can handle with acceptable form, also if you need to take the ring dip sub make it the most difficult variation you can handle with acceptable ROM.
Workout
3 rounds for time
3 deadlift (150/110 or 85% of 1RM)
5 muscle ups (sub 15 ring dips)
rest 5-7mins
7 rounds for time
7 pullups
15 sec L-sit
penalty for breaking sets of either = 5 burpees
post times to comments
Recent CF Newcastle Games Day – WOD 2 Women – top seeds
Posted in 
katie – 3:15 (60 + orange)
kev – 3:26 (rx)
rob – 3:32 (dips)
emma – 4:00 (100 + orange)
jase – 3:02 (orange band)
kate – 3:50 (60 + orange)
cy – 4:27 (100 + dips)
mat – 7:38 (dips)
josh – 3:40 (130 + dips)
col – 6:03 (140 + dips)
kev2 – 5:34 (130 + dips)
shaun – 4:05 (100 + dips)
shard – 7:00 (140 + orange)
wod 2
katie – 7:25 (orange)
kev – 6:12
rob b – 4:55
emma – 7:25
jase – 6:13
kate – ??
cy – 12:07
mat – 7:36
josh – 7:41
col – 9:00
kev2 – 6:34
shaun – 8:16
shard – 8:32
I do not like ring dips
Did this one this morning-still have that pulled muscle (I think it pulled off one of my ribs) so had to go a bit lighter and not for time on the deadlift. (How long will it take to heal?)
Looks like it was fun tho’. (Jo)
interesting WoD on the video – were they doing tabata DL/Pushups?
Didn’t realise first WOD was for time. I did (attempted) the MU in my squat rack, not much room to move.
110kg/ 5MU x 3 – around 6mins
WOD 2 – dead hang PU (again, squat rack not to stable for kip) and 15s L-sit – 7:45
yup that is tabata squats n deadlifts, for teh men 80kg deadlift and the ladies it was 50kg. I can dig up the results if anyone is interested.
Ian you can do muscle ups in a squat rack, it is pretty sketchy whether you would call it a mu as u basically start in a V-sit but it can be done. Pretty good time for the 2nd WOD with dead hangs,
I had to go to my course so i was in a rush. L-sits are getting better.. the threat of burpies keeps you up
29jan
5×5 oh squat @ 52kg
5×5 snatch grip deadlift @ 93kg
dips between 26/18/15/15/15
01feb
Chips Ahoy 24:00
02feb
hard and heavy
113kg DL time 2:53
7rounds 7:08 15 burpee penalty