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Dead Lifts and Double Unders

By 02/02/2011No Comments

:startwod:

Warm Up

Joint Mobility and Line Drills

Strength Workout

Dead Lift
If you are on week #2-

Set #1 is 3 reps @ 70% of your “working” one rep max.

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%
then:

Conditioning Workout
Three rounds for time of:

10 Deadlift 275M/185W

50 Double-unders or 200 Single Jump Rope

Core Work

50 Floor Wipers for time 135Men/95Women


Endurance Training (Optional) 3 + hours after CF

2 Rounds of Following, If no CF Today 4 Rounds of Following
Run 100 Meters rest 1 min, Run 200 Meters rest 2 min Run 400 Meters rest 3 min

:endwod:

Steven