12.11.2013

 In WOD

Warm Up

2 Rounds

  • 5 Inchworms
  • 10 Good Mornings
  • 15 KBS

Strength/Skill

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

MetCon

3 Rounds for time of:

  • 21 Deadlifts (Bodyweight for men and 70% of bodyweight for women)
  • 15 Burpees
  • 9 Box Jumps (24/20)

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