romanian deadlift

Monday 6.22.2015

wodSTRENGTH10x 3 Deadlift @55% + Chains

CONDITIONING For Time: 600m Run 30 Back Squats 95/65 400m Run 20 Back Squats 95/65 200m Run 10 Back Squats  95/65

Finisher 3 x 15 Weighted Back Extension

COMPETITION 3 x 8 RDL 3 x 15 Reverse Hyper

Friday 4.24.2015

wodSTRENGTHA. 10 x 3 Sumo Deadlift @65% B. 3 x 8 Squat Jumps (Light DB)

CONDITIONING 4 Rounds: 20 Russian KB Swings 53/35 10 KB Front Squat R 53/35 10 KB Front Squat L 53/35 *1 min Rest*

Finisher 100 Steps Walking Lunge

COMPETITION 3 x 6 RDL (Heavy) Tabata Row

Friday 4.10.2015

wodSTRENGTHA. 15 min to find 5 RM Deadlift B. 3 x 15 Sumo Stance RDL with KB  

CONDITIONING Jumping “Grace”

5 Rounds: *6 Clean and Jerks 135/95 30 Double Unders

Finisher 3 x 30 Banded Good Mornings

COMPETITION *Do wod @155/115

Tuesday 6.24.2014

wodSTRENGTH/SKILL 15 min EMOM (light) 3 Hang Power snatch @ 50% 

CONDITIONING

8 Rounds 200m Run 10 DB Snatch (10 per side)

Post WOD 50 Hanging knee raise 

COMPETITION

8 x 2 Snatch Grip RDL (HEAVY)

Monday 6.23.2014

wodSTRENGTH/SKILL Squat 2 x 20 @ 50% 5 min rest Between sets 

CONDITIONING

5 rounds

backward sled pull 50ft forward sled pull 50ft lateral sled pull 50ft

*Rest as needed between rounds 

Post WOD 3 x 10  Banded RDL w/ KB 

COMPETITION

3 x 10 Pistols- 5 per side