1 1/2 Deadlifts E3MOM
5 Sets x 5 – 1 1/2 reps @ 50-75%
**1 1/2 reps = full deadlift to extension; lower to top of knee, lift to full extension, lower to floor = 1 rep**
2min AMRAP:
10 Deadlifts 135/95 RX+155/105 MRX 115/75
200m Run/Row or 0.5k Bike
Max Deadlifts
Rest 2min Add Weight
4min AMRAP:
10 Deadlifts 185/125 RX+205/135 MRX155/105
400m Run/Row or 1k Bike
Max Deadlifts
Rest 2min Add Weight
6min AMRAP:
10 Deadlifts 225/155 RX+255/175 MRX185/125
600m Run/Row or 1.5k Bike
Max Deadlifts
Flexibility & Core Development
20 Reverse Rower Tucks
1min Couch Stretch or Modified Couch
10 Skin the Cats
1min Head to Floor Straddle Stretch
30 Hip or Back Extensions
1min Pigeon/Swan/Piriformis Stretch
5min on Favorite Leg/Back Stretches
FUN WOD
A. 5×5 225
AMRAP #1 38
AMRAP #2 36
AMRAP #3 22
RX’d 96 Total Reps. ASSAULT BIKE
135-225-225-225-225
68 rx bike 21-24-23
a. 65-75-80-80-80
b. 65 total (MRx -12 – 24 -29) – WOD right up my alley :-)!
185-225-275-275-275
27/32/24 = 83 rx run
A. Tempo Deadlift: 5×5 @ 225 across
B. 80 Rx (Run/30, Row/25, Row/25)