10.9.2014

 In WOD


Warm Up

Row 500m

Dynamic Drills

Then

  • Inchworms x 5
  • Good Mornings x 10
  • Russian KBS x 15

Workout of the Day

A.

Take 15-20 minutes to build to a 1RM Deadlift with PERFECT FORM AND POSTURE

Use the following rep schemes and percentages for the deadlift:

Set 1 – 5 reps  @ 50% of 1RM

Set 2 – 3 reps @ 75% of 1RM

Set 3 – 1 rep @ 85% of 1RM

Set 4 – 1 rep @ 95% of 1RM

Set 5 – 1 rep @ Test New 1RM

(Set 6 (Optional) – Exceed weight used for Set 5

B.

3 x 500m Row

Rest 3 minutes between

-Score is the slowest of the 3 efforts.