Deadlift Build-up E3MOM
8 – 4 – 2 – 1 – 1
MainSite WOD (RX+)
5 Rounds for Total Reps of:
2min AMRAP:
20 Calorie Row/Bike or 400m Run
Max Deadlifts in Remaining Time
Rest 2min
Barbell = 225/155lbs RX+275/185 MRX 185/125
Core Development & Stretching
1min Hip Extension Hold with 1 Hip Extension every
10sec straight into 15 Hip Extensions
25 Banded or Barbell Good Mornings
30 Hollow Rocks
15 Kang Squats Barbell
20 Kettlebell Sumo Deadlift High Pulls
30sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits)
A. 225-275-315-345-375
B. 37 rx+
C.
A. 105# 125 145 195 215#
B. MRx – 30 reps (that was tough!!)
c. Completed
A: Deadlifts e2mom: 255(12)x5
B: 75 reps, RX, run/225#
(1:26/20-1:30/17-1:39/14-1:40/12-1:41/12)
A. 425
B. 62 Rx
A. 225 *PR
B. 22 Rx, row (6-5-5-3-3)
*215 *PR