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STRENGTH

5: Deadlift (10 min to Build to heavy 5-4-3)

4: Deadlift (10 min to Build to heavy 5-4-3)

3: Deadlift (10 min to Build to heavy 5-4-3)

WOD

“Deadbolt” DU ROW DL (AMRAP – Rounds and Reps)

“Deadbolt”

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Deadlifts

*120 Singles

*Instead of Row you can do:

21/15 Calorie Assault Bike

15/12 Calorie Ski Erg

400m Run

RX+-225/155#

RX -155/105#

50-59 -105/75#

60+-75/55# 60 Singles

Basics-8 AMRAP, 40 Singles, 20 Cal Row, 15 PVC/BB DL
DESCRIPTION

Today’s day of training will feature deadlifts in both the strength and conditioning components

We’ll start by building to heavy sets of 5-4-3 in the strength piece

“Deadbolt” is a triplet workout that balances out a moderate weight deadlift with a machine and bodyweight movement

Your score at the end of the 15 minutes is total rounds and reps

The intended scoring range for this workout is 2+ to 3+ rounds [4-6 Minute Rounds]

DOUBLE UNDERS

Choose a variation or a rep number that allows you to clear this station in right around 1 minute

You could reduce the reps to something like 45 or 30, go with single unders, or spend 60 seconds practicing double unders

DEADLIFTS

Choose a moderate weight barbell for this station that you could cycle for 21+ reps unbroken when fresh

Within the workout, this should be a load that allows you to clear the 15 reps within 2-4 quick sets

AFTER PARTY

“Gymnastic Capacity” Burp HSPU (AMRAP – Reps)

Gymnastic Capacity

AMRAP 8:

5 Burpees

3 Kipping Handstand Push-ups

5 Burpees

6 Kipping Handstand Push-ups

5 Burpees

9 Kipping Handstand Push-ups



Add 3 Handstand Push-ups Each Round

Score is reps completed