WOD WOD, September 17, 2018

16th September 2018

Deadliest Catch

Warm-up

A) 10 Minutes solid flow
B) Deadlift Specific prep
C) Glutes

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

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