Strength:
Deadlift:
Every 3:00 x 4 Sets
5 Deadlift @ 75%
+
10 Banded Russian Kettlebell Swings
% of 1RM Deadlift
+
Choice on Loads for Kettlebell Swings
Level 1:
5 Deadlifts @ 7 RPE across + 10 Russian Kettlebell Swings
WOD:
“Christine”
For Time
3 Rounds
500m Row
12 Deadlifts
21 Box Jumps
Barbell: Bodyweight
Box Height: 20in
Score = Time
—
Level 2:
3 Rounds
500m Row
9 Deadlifts
15 Box Jumps
Barbell: Bodyweight
Box Height: 20in
–
Level 1:
3 Rounds
400m Row
9 Deadlifts
15 Box Step-Ups
Barbell: @ 60% of 1RM Deadlift
Box Height: 20in
–
Masters 55+:
3 Rounds
500m Row
9 Deadlifts
15 Box Jumps
Barbell: Bodyweight
Box Height: 20in
–
Competition:
For Time
3 Rounds
500m Row
12 Deadlifts
21 Box Jumps
Barbell: 275/185lb, 125/84kg
Box Height: 20in
–
Travel / Hotel:
For Time
3 Rounds
400m Run
21 Dual Dumbbell Deadlifts
21 Bench Jump Overs
Dumbbells: 2 x 50/35lb, 22.5/15kg
Bench Height: 18in