Wednesday, March 4
We have lots of heavy deadlifts today and you should do everything in your power to prepare yourself for these lifts. That includes getting your body in the right position. Check out the Mobility WOD below on deadlift prep and spend a few minutes the night or morning before prepping yourself to deadlift heavy. It really doesn't require much time and can make a huge difference in how these lifts feel.
Workout for Wednesday, March 4 In 25 min: Build up to 80% of Deadlift 1 rep max, then: Complete 4 Single Pulls @ 80% *For these 4 reps you must CONTROL the bar to the floor* Complete 4 Single Pulls @ 85% Complete 4 Single Pulls @ 90% Beginner Strength: Deadlift 5X5 @ 115/85 or +10 to 20 lbs from last Deadlift Day. Between Deadlifts: Strict Muscle Up Progressions on Rings (false grip rows, transitioning through rings, etc.) Complete 3 Sets of Max Effort Strict Ring Dips.
For Time: Buy In with 15 Burpees to Target AT LEAST 6" Over Reach 10 Double Unders 1 Deadlift @ 75% 20 Double Unders 2 Deadlifts @ 75% 30 Double Unders 3 Deadlifts @ 75% 20 Double Unders 2 Deadlifts @ 75% 10 Double Unders Cash Out with 15 Burpee Box Jumps *14 min Time Cap*