Thursday, April 24 2025

DeadLift “Pick-em & Hold-em” by DB

E3MOM = 10 – 10 – 10 – 10 – 10

*1st 10 to determine load, then Pick it & Hold it*

Team WOD

18min AMRAP:

Partner 1 – 12 Calorie Row/Bike or 200m Run

Partner 2 – Deadlift Top Hold

Partner 1 & Partner 2 – 12 Alternating Deadlifts

Partner 1 & Partner 2 – 12 Alternating Over the Bar Burpees

Partner 2 – 12 Calorie Row/Bike or 200m Run

Partner 1 – Deadlift Top Hold

Partner 1 & Partner 2 – 12 Alternating Deadlifts

Partner 1 & Partner 2 – 24 Partner Passing Wallball Sit-ups (12ea)

*Barbell Loads = 225/155 RX+275/185 MRX185/125*

*Wallballs = 20/14lbs MRX 20/10lbs*

Core & Grip Development

100m Kettlebell/Dumbbell Farmers Carry

2×12 Kettlebell/Dumbbell Curls

2×12 Straight Leg Hanging Leg Lifts

100m Plate Pinch Carry

2×12 Plate Pinch Curls

1min Fingertip High Plank Hold

10 Evil Wheels

2×12 Weight Plate Ground to Overhead