Deficit Deadlifts

Wednesday, Sept 11th, 2013

Strength:  Deficit Deadlifts 3x20

To remember Sept 11th, we are doing the following Hero WOD.

WOD:  "Badger"

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq and all those who have suffered because of the tragic events of 9/11.

3 Rounds for Time

30 Squat Cleans (95/65)

30 Pull Ups

Run 800 Meters

*40 minute tapout

REC:  Foam Roller

Check out the Chief's post about Deadlift Strength Endurance

Wednesday, May 8th, 2013

Strength:  3x10-12 Deficit Deadlift Shrug (Link these together, do not let go of the bar after the shrug)


Start with a 5 minute AMRAP of:

10 Deadlifts (225/155)

4 Pistols (2 ea. leg)

Then,  Row for Calories the last four minutes.  Each calories is a rep.  Write two scores on the board, the total reps of the 5 min AMRAP and the total calories rowed so you know where you were strongest and where you can improve.

REC:   400 Meter Banded Sprints

Thursday, December 20th, 2012

If you've hit the WOD Monday-Wednesday, you earned your rest day!


Strength:  Deficit Deadlifts

5x20 (max weight of 135, standing on 45# plates)

WOD 1:  "Grace" (NO CLOCK)

30 Clean and Jerks (135/95)

This is not for the leaderboard, no clock so that you can focus on good reps and proper range of motion every single time.


WOD 2:  100 KB Snatches for time (1.5/1)

REC:  25 M sprints on the track.  5 rounds.  Sprint, rest for the rest of the minute, then Sprint again at the top of the next minute.