Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps
(from main site)
Tag Archive: deadlift
SWOD 1: Deadlift 5 – 3 – 1+
75, 85, and 95% of your 4-rep max (or 90% of your 1RM)
SWOD 2: Back squat 5 – 3 – 1+
75, 85, and 95% of your 4RM
SWOD 3: Shoulder Press 5 – 3 – 1+
75, 85, and 95% of your 4RM
Remember, the last set in each exercise is as many reps as possible at 95% of your 4RM. That’s where you want to push yourself to eek out every last rep while maintaining good form.
SWOD 1: Deadlift 3 – 3 – 3+
70, 80, and 90% of your 4-rep max (or 90% of your 1RM)
SWOD 2: Back squat 3 – 3 – 3+
70, 80, and 90% of your 4RM
SWOD 3: Shoulder Press 3 – 3 – 3+
70, 80, and 90% of your 4RM
Remember, the last set in each exercise is as many reps as possible at 90% of your 4RM. That’s where you want to push yourself to eek out every last rep while maintaining good form.
14 I did this!
10 Handstand push-ups
15 Deadlift, 250 lbs
25 Box jumps, 30″ box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
This bad boy has been on my to do list for quite a while. Reese did it with me last night and it was quite a doozy, but well worth it!
It took us 34:30
Submitted by Danielle Lamberth