Skill Work:
4 sets:
5 deadlifts
– build in load to establish the first working load for the workout.
WOD:
AMRAP 30:
400-m plate carry (45/45 lb)
5 deadlifts
10 strict toes-to-bars
– Start moderate-to-heavy and increase deadlift load as mechanics and consistency allow.
Intermediate:
AMRAP 30:
400-m plate carry (45/45 lb)
5 deadlifts
5 strict toes-to-bars
– Increase the load on the deadlift each round.
Beginner:
Every 5:00 for 6 rounds:
200-m plate carry (10/10 lb)
5 deadlifts
10 hanging knee raises
– Start light and increase deadlift load as mechanics and consistency allow.
Home Workout:
AMRAP 30:
400-meter odd-object carry (45/45 lb)
10 dumbbell deadlifts (35/50 lb)
20 V-ups
– Use two dumbbells.
Cool down:
1 set:
200-meter walk
10 hamstring scoops
1:00 alternating Spiderman stretch
10 leg swings/side
:30 tricep stretch/side