16th September 2018
WOD WOD, September 17, 2018
Deadliest Catch
Warm-up
Deadlift (Weight)
TEST : DEADLIFT
Every 2.30 x 8 :
Set 1 : 5 @ 50 %
Set 2 : 3 @ 60 %
Set 3 : 2 @ 70 %
Set 4 : 1 @ 80 %
Set 5 : 1 @ 85 %
Set 6 : 1 @ 90-95 %
Set 7 : MAX
Set 8 : MAX
OPTION :
Trap Bar
Sumo Deadlift
OR
E3MOM x 6
20m Sled Push building
Trap Bar Deadlift (Weight)
Sled Push (Weight)
20m max load prowler push
1000m Row (Time)
Max Effort 1000m Row
Empty the tank
Accessory
Back Therapy
2 Sets
10 x Cat Camel
10 x Bird Dog
10 x Deadbugs alternating sides
B) Deadlift Specific prep
C) Glutes