Warm up: 2 rounds of 200 meter row 15 Sit ups / 15 Back extensions Deadlift 3 x 3 2. 5 Rounds for time: 5 Hang power cleans ( go up in weight every 2 rounds ) 200 Meter run
Tag Archives: Deadlift
WOD Friday October 2nd
Warm up: X walk / Good mornings / Tuck jumps Deadlift: 5 sets of 5 *Ascend in weight 2. For time: 400 Foot KB rack walk 100 Foot farmers carry 300 Foot KB rack walk 200 Foot farmers carry 200 Foot KB rack walk 300 Foot farmers carry 100 Foot KB rack walk 400 FootContinue reading “WOD Friday October 2nd”
WOD Friday Sptember 25th
Warm up: 2 Rounds of: 12 Pushups / 6 Pullups / 12 Lunges Super set x 6 sets: Bench press x 1 Pendlay Row x 10 2. 5 Rounds for time: 15 Deadlifts @ 135 / 93 10 Toes to bar Remember how fast you ran 400 meters yesterday?
WOD Friday September 11th
Warm up: Dynamic mobility “9/11 TRIBUTE” For Time 2001 meter Run or row 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (175/115 lb) 11 Push Jerks (175/115) 2001 meter Run or row
WOD Friday September 4th
Warm up: 2 Rounds of: 12 Pushups / 6 Pullups / 12 Lunges Super set x 6 sets: Bench press x 4 Pendlay Row x 6 2. 10 Rounds for time: 3 Heavy ass deadlifts 100 Meter run
WOD Friday August 21st
Warm up: 2 minutes on a thing / X walk / Single leg hip bridge Every Minute for 12 minutes: Odds: 1 Deadlift Evens: 5 Seated box jumps 2. For time: 30 Thrusters 95 / 63 30 Burpees Rest 3 minutes 20 Thrusters 20 Burpees Rest 3 minutes 10 Thrusters 10 Burpees
WOD Tank top Friday August 7th
Warm up: Leg swings / X walk / Good mornings / Single leg hip bridges Every minute on the minute for 12 minutes: Odds: 2 Deadlifts Evens: Muscle ups 2. For Time: 30, 20, 10 Ring push ups Medicine ball sit ups ( get a heavy ball )
WOD Friday July 31st
Warm up: X walk / Good mornings / KB swings Deadlift: 3 reps every 2 minutes for 6 sets ( same sets and reps as last week, try and go a little heavier) 2. 5 Rounds for time: 5 Deadlifts 300 Meter row
WOD Friday Jully 24th
Warm up: X walk x 10 steps in each direction / Good mornings x 12 / Tuck jumps x 12 Deadlift: 3 Reps Every 2 minutes for 6 sets 2. 3 Rounds for time: 1 Power clean and jerk @ too heavy 10 Burpees 2 Power cleans @ too heavy 5 Burpees
WOD Monday July 13th
Warm up: 2 minutes on a thing / 1 minute squat hold / 10 kang squats / 1 minute squat hold Back squat: find 1 rep max 2. For time: 10 Power clean and jerks 10 Power cleans 10 Cleans 10 Front squats 10 Deadlifts
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