• 01/06/2015


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    Deadlift Warm – Up (No Measure)

    1 Round

    Run 200M

    20 x Jumping Jacks

    20 x Squat 2 toe touch

    20 x Calve Jumps

    40 yd High Knees

    40 yd Butt Kicks

    5 x Spiderman stretch ea. leg 10 sec.

    5 x Groiners

    5 x Fire Hydrants ea. leg 3-way

    Run 200M
    Sub row or airdyne for running


    Strength METCON

    Metcon (Weight)

    3 Rounds

    AMRAP 1 Deadlifts

    @ 75% of 1RM

    Rest as needed between rounds

    Score is Total weight moved over the three minutes.

    Weight x TOTAL reps = Score


    Metcon (Time)

    For Time:

    30 Deadlifts 155/100

    50 Wallballs 20/14*

    50 Push-ups

    15 Bar Muscle-ups

    (Scale 2 C2B + 2 Dips)

    Background: At some point in WOD Row for 25 Cals

    *Men and Women use 10′ Target for RX


    Strength B

    Conventional Deadlift w/bands (3×5 Climbing Weight, record heaviest set of 5)

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