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Monday February 11

10
Feb

Monday February 11



Partner Warm up
80/60 cal on the bike, non working partner do 15 air squats, then switch

Grab a bar, we are finding a 1 rep max front squat today!
Warm up should be 2 or 3 empty bar sets then something like this
5,5,3,3, 1,1 1.. until you miss working from 60 to 100 percent
Newer athletes please do 5 sets of 5 as heavy as possible.

Wod For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters

Men: 225 lb.
Women: 155 lb.

Scroll for scaling options.
Post time to comments.

Compare to 140909.


Related:
The Deadlift


Scaling
Lighten the deadlift so that the first set of 21 can be performed unbroken and still allow you to run fast. The load should be moderately heavy but not require excessive rest to complete each set.

Intermediate Option
For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters

Men: 185 lb.
Women: 125 lb.

Beginner Option
For time:
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters
9 deadlifts
Run 400 meters

Men: 135 lb.
Women: 95 lb.



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