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Monday 10/16 WoD

15
Oct

Monday 10/16 WoD

SKILL/STRENGTH

FITNESS

A) Conventional Deadlift
5-5-5, then accumulate 15 paused reps at 85% of todays heaviest set

*Notes
– Build over the first three sets
– Start working sets between 65% – 70% of 1RM
– Paused reps are performed at 85% of today’s heaviest set of 5; Pause for a full three count just below the knee, then stand up the rest of the way.

*TIMECAP: 20:00

PERFORMANCE:
Sumo Deadlift
5 @ 6, 5 @ 7, 5 @ 8, then accumulate 15 paused reps at 85% of todays 5@8

*TIMECAP: 20:00

WOD

FITNESS
As Far As Possible in 9 Minutes:
10 Calorie Row
5 Deadlifts, 185#/125# , 135# /95# (Masters Weight)
12 Calorie Row
6 Deadlifts
14 Calorie Row
7 Deadlifts
Etc.

SCALING GUIDE
Deadlift: Athlete should be able to perform unbroken sets with good mechanics at least through the round of 8.

PERFORMANCE
As Far As Possible in 9 Minutes:
10 Calorie Row
5 Deadlifts, 275#/185#
12 Calorie Row
6 Deadlifts
14 Calorie Row
7 Deadlifts
Etc.

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