8.26.2014

 In WOD

Warm Up

Run 400m

2 Rounds

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

Workout of the Day

A.

A1: 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

A2: Perform Nose to Wall Handstand Hold x 45 seconds between sets of Deadlifts

B.

For time:

  • Run 800m
  • KBS x 50 (53/35)
  • Run 800m