Main – WOD
Warm-up (No Measure)
400 M run (or row if still cold)
10 front squats
10 good mornings
10 Back Squats
Deadlift (Find 1 Rep Max)
Warm up as needed.
5 @ 70, 5@75-80, 2 @ 85, 1 @90 then find 1 Rep Max. This should be a 1 Rep Max with PROPER form. We do not want to see any backs in flexion, nor should be “hitching” the bar up on legs. Either you go and pull the weight or you don’t. If you stick to proper form here, you will greatly surpass whatever level you’re currently at.
Deadlift (2×5 (only if you are not cooked from maxing out)
If you properly and safely found a 1 Rep Max, then perform 1 or 2 sets of 5 at 80% of your last made lift. If the deadlift got ugly and a coach told you to shut it down, take 2 much lighter sets and drill form.
If you’re lower back hurts after the 1 rep max, you are not performing this properly and should greatly lighten the load and move through the movement correctly first (and then also keep that in mind for the coming weeks when this shows up).
2k Row (Time)
Max Effort 2k Row
Recovery row post DL.
Pull-ups (2 min max reps.)
If you think you are starting to tear, stop. 2 minutes for max reps.
Stay with the same band for the entire 2 minutes.
Skip this is doing 75 burpees for time.
75 Burpees for Time (Time)
Complete 75 burpees as fast as possible. We are looking for chest to deck and a clap in the air with full extension.
Do this if doing paleo challenge.