21 deadlifts (115/65)
800m run
21 front squats
400m run
21 power cleans
200m run
Tag Archive: deadlift
21-15-9:
Deadlift, 225 lbs
Handstand Push-ups
[Scale as necessary: use an Abmat or two for the HSPU and scale the DL to a weight that is still heavy, but manageable.]
Before doing this WOD, please review this video on proper deadlift technique and form. I’ve seen some ugly and unsafe deadlifting outside of class! Remember to keep that bar close to your body and your lumbar curve solid throughout the movement. Be just as careful on the descent as on the pull—don’t let the bar pull you down. You must keep your back safe! Doing this workout at 50% of where you are in the Wendler cycle will give you an opportunity to practice that safe form under a substantial but not crushing load.
AMRAP in 8 min:
7 Deadlifts, 50% of current Wendler 4RM
35 Double Unders
400m run
21 deadlift (225/135)
21 pull-ups
400m run
15 deadlift
15 pull-ups
400m run
9 deadlift
9 pull-ups
800m run
3 RFT: 10 deadlifts, 275lb; 50 double-unders
800m run
3 RFT: 7 dumbbell squat clean thrusters, 30lb; 10 pull-ups
800m run
25 left-hand kettlebell swings, 1.5pd
25 right-hand kettlebell swings, 1.5pd
25 jumping alternating lunge
25 mountain climbers
25 goblet squats, 1.5pd
800m run