3 Rounds (Not for Time)
Fitness Level Substitution: Banded Push-ups or Knee Push-ups
Skills / Strength
10 Sets (0:30 Rest)
1 Dynamic Effort Deadlifts (80% of 1 RM)
Dynamic effort means that we are going to be putting as much speed on the bar as possible to train our bodies to explode through the movement. This way, when we go for a max effort, we have the explosive power to continue to move the bar through our sticky points. Use 80% of your one rep max deadlift (1RM) and perform 10 sets of 1 resting only 30 seconds between each set. If you don’t know your one rep max, then take a guess at 80%. The goal is to move the bar fast. If it is too light, you will not be challenged enough and if it is too heavy, you will not be able to generate the speed desired for today.
5-10-15-20-Advanced: add a round of 25
Box Jumps (Men: 24″ / Women: 20″ / Beginner: 12″lb)
Equipment Substitution: Tuck Jumps
Thrusters (Men: 95lb / Women: 65lb / Beginner: 35lb)
Fitness Level Substitution: Push Presses
*Between each round, perform 5 Deadlifts (Men: 225lb / Women: 185lb / Beginner: 95lb)
Beginners will perform the first 4 rounds of this WOD and advanced athletes will perform 5 rounds as fast as you can. The first round will consist of 5 box jumps, then 5 kipping pull-ups, and then 5 thrusters. You will then do 5 deadlifts before moving on to the next round and 5 deadlifts between each round thereafter. The second round will consist of 10 of each movement and 5 deadlifts, then the third will be 15 and 5 deadlifts, fourth 20 and 5 deadlifts, and then advanced people will do one more round of 25 reps of each of the movements and 5 deadlifts. Post your time to comments.
3 Sets (1:00 Rest)
6 Deadlifts (Just the bar)
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