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Dead Lift – Run – Row

By 11/04/2009No Comments


Warm Up

Joint Mobility and Light Stretching

Strength WOD
Dead Lift 10 – 8 – 6 – 4 – 2

rest as needed then

Run 800 Meters for time:

rest 5 minutes then:

Row 1000 Meters for time:

Core Work

Ab Wheel 2 x 15

Back Extensions 2 x 25

Knee 2 Elbow 2 x 10


It has become a ritual for everyone to come in and start doing joint mobility and light stretching prior to the workouts.  Be sure to do several light warm up sets of Dead Lifts prior to beginning work sets of 10-8-6-4-2.  The Strength WOD is designed to go the heaviest you can go to reach that amount of reps.  You are better off doing a failed set than going too light.  This is how we get stronger.  Be sure to do the concentric and eccentric motion of the dead lift.

After your strength wod you will take a short rest and proceed to do a 800 Meter Run for time.  We expect you to run at 80 – 90%.  And last you will complete a 1000 Meter Row for time:  Max Effort.