Tag Archives: Deadlift

WOD Wednesday November 12th

Warm up # 5 1. Every 2 minutes for 12 Minutes: Clean and Jerk x 2 (both reps should be done within 30 seconds) 2. “Randazzle” 35′ Handstand walk 5 Muscle ups 35 Power Wallballs (no squat) 4 Muscle ups 35 Deadlifts @ 155 / 108 3 Muscle ups 35 Glute ham sit ups 2Continue reading “WOD Wednesday November 12th”

WOD Friday October 31st

Yo, no class at 6:30 tonight. Happy Halloween. Warm up : 31 Burpees “Halloworkout” For time: 10 Ring handstand pushups 31 Double unders 10 Deadlifts @ 295 lbs 31 Double unders 10 Ring handstand pushups 31 Double unders 10 Deadlifts @ 295 lbs 31 Double unders 10 Back squats @ 205 lbs 31 Box jumps @Continue reading “WOD Friday October 31st”

WOD Monday October 6th

Warm up # 1 1. Front Squat: 4,4,4 then a set of 10 @ 85-90% of last 4 2. Deadlift ladder: With your bodyweight on the bar Every 2 minutes perform 10 lateral barbell jumps followed by 2 deadlifts on the first round, 4 on the second, 6 on the third etc. The lateral jumpsContinue reading “WOD Monday October 6th”

WOD Wednesday October 1st

Warm up # 4 1. 15 minutes of gymnastic stuff: handstand walking, kipping, Muscle ups, back levers, L sits, parallette skills, etc. Choose 1 or 2 skills and work 2. For time: 30 Glute ham sit ups 30 Deadlifts @ 185 lbs 30 Kettlebell swings @ 1.5 pood 30 Handstand pushups

WOD Tuesday September 30th

Warm up:  2 rounds of – 10 Skull crushers / 10 Plyo pushups 1. Bench press: 3,3,3,3,3 2. 5 Rounds for time of: 1 Strict press 2 Push press’ 3 Jerks 4 Hang Squat cleans 5 Deadlifts 6 Toes to bar Rest exactly 1 minute between rounds.        

WOD Thursday September 25th

Warm up:  2 rounds of: Swimming frog x 10 / Good mornings x 10 / Knees to elbows x 5 (strict) 1. Deadlift: 10 sets of 2 : rest 90 seconds between sets Use about 75 – 80% focus on trying to move the bar fast. 2. 3 Rounds for time of: 20 Hand plantedContinue reading “WOD Thursday September 25th”

WOD Wednesday September 17th

Warm up # 4 1. Deadlift: 5,5,5,5,5 2. For time: 135 lb Barbell overhead hold x 3 minutes 225lb Deadlift Hold x 3 minutes (hold onto the bar @ the top of a deadlift) 135 lb Shoulder to overhead x 15 225 lb Deadlift x 15 For every time you stop one of the staticContinue reading “WOD Wednesday September 17th”