Menu Close Menu

Tag → deadlift

Tuesday 08/18/15 Posted by admin on August 17, 2015 • No comments

A. Warm-Up: 3x,
10 Good Mornings w/BB
10 Pistols
-controlled down, no ascending
10 Shoulder Touches

B. Deadlift 3×3 @85%

C. RDL 4x 8 @40% of DL

D. For Time:
1000m Row
50 Burpees
800m Run

Thursday 07/09/15 Posted by admin on July 8, 2015 • No comments

A. Deadlift
15:00 to build up to a heavy single for the day, not a max out

B. OTM for 12:00
Minute 1: 8 RDL @45-50% of heavy single
Minute 2: :40 Plank
Minute 3: 10 Toes to Bar

009

Wednesday 06/03/15 Posted by admin on June 2, 2015 • No comments

A. Press 3-3-3-3-3
-add weight each set if possible
-take out of rack

B. Deadlift 10-10-10
55-60% of 1RM

C. For Max Reps:
Strict Pronated Pull-Ups
-rest :90
Strict Mix Grip Pull-Ups
-rest :90
Strict Supinated Pull-Ups

_____________________________________-

GVCF-Run Club WOD
Grapevine Middle School, 6am
4x400m run
-every 100m complete 5 burpees and 10 air squats
-rest as needed between runs

029

Tuesday 05/26/15 Posted by admin on May 25, 2015 • No comments

A. Three sets (12 minutes) of:
:30 Muscle-Ups or Ring Dips
Rest :30
:30 Toes to Bar
Rest :30
:30 L-Sit or L-Sit Progression
Rest :60

B. OTM for 20:00
Even: 5 Deadlift 315m/205w
Odd: 1 Rope Climb

 

 

Friday 05/08/15 Posted by admin on May 7, 2015 • No comments

A. Warm-Up:
3 rounds:
10 Shoulder touches
10 Deadlift @ 40%

B. 3x Max Rep
Strict Pull-Ups

C. “Elizabeth”
21-15-9
Power Clean 135m/95w
Ring Dips

023

Wednesday 03/25/15 Posted by admin on March 24, 2015 • No comments

A. Warm-Up:
Banded Arm Mobility
3 rounds for quality:
10 Deadlift (w/BB only)
10 Muscle Clean
10 Front Squat
10 Press
5-10 Toes to Bar

B. Snatch Pull 3-3-3-3-3
-105-110%

C. Pendlay Row 10-10-10
-add weight from 2/25

D. :30 on :30 off for 10:00
KB Swings

001

Tuesday 03/10/15 Posted by admin on March 9, 2015 • No comments

A. Deadlift 5×2
-82.5%

B. 5 rounds:
10 Unbroken Ring Dips*
rest 1:00
10 GHD Sit-Ups
rest 1:00
*Sub: feet on box, feet on box w/band

C. GH Raises, up to 25 reps

008