Deads On Deads

May 10th, 2021

Category: Uncategorized

Deads On Deads

Cat

Primarily Indoors
Warm-up
1 Min @ Each Station
-Bike 70%
-Single Leg Deadlift R
-Bike 80%
-Single leg Deadlift L
-Bike 90%
-Muscle Snatch

Mobility
Hamstring Stretch with Band (contract then release)
Lat/tricep Stretch with Band

Strength
1. E2MOM8
Banded RDL
10 Reps

Rest 3 Minutes between to load barbell

2. E2MOM8
Deadlift- 3 Reps

WOD (15 Minute Cap)
50|35 Calorie Bike
40 Hang Power Snatches 95|65
50|35 Calorie Bike
40 Pull-ups

Schwinn Bike = 75|52

Level 2 – 75|55, 40|25 Cal Bike
Level 1 – 55|35, 30|18 Cal Bike
ADV – 115|75, Chest to Bar Pull-ups

Extra Work
For Time
300’ Handstand Walk
EMOM – 12 V-Ups*

2:00 Rest

150’ Handstand Walk
EMOM – 6 V-Ups

*Start with V-Ups

ADV – Round 1 – 400’/15 V-Ups/Round 2 – 200/7

If just starting to HSW Scale V-Ups to Every Other Minute or No V-Ups

Alternate Option for those practicing

EMOM 8
ODD – Handstand Walk Attempts
Even – 12 V-Ups

2:00 Rest

EMOM 4
3-5 Wall Climbs