Wednesday Workout: Deadlifts, Pull-ups, Renegade Rows and More!

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STRENGTH

A1. Deadlift, 3 x 3, 20X0 Tempo, rest 30 seconds

A2. Strict Pull-up, AMRAP x 3, rest 1 minute

A1 and A2 are supersets. Perform a set of 3 heavy deadlifts at tempo, rest 30 seconds, then perform a set of max strict pull-ups (any grip), rest 1 minute and then start second set of A1.  3 total sets.

WOD

Level 1

AMRAP 10:

  • Renegade Row* (25/10) x 5
  • Jump Rope Single x 50
  • Wall Ball to 9′ Target (14/8) x 15

Level 2

AMRAP 10:

  • Renegade Row* (45/25) x 5
  • Double Under x 25
  • Wall Ball to 10′ Target (20/14) x 15

*Notes: 1 Rep of the Renegade Row = Push-up + Db Row R + Push-up + Db Row L

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11 thoughts on “Wednesday Workout: Deadlifts, Pull-ups, Renegade Rows and More!

  1. Strength: DL = 275#, 22 Strict Pull ups (6-8)
    WOD: 5+40 (40#, added burpee so man maker renegades)

  2. 5 + 40 (sub 10 plyo pu)

  3. 5 DL (155#) , 25 DU’s, 5 DL, 25 lunges w/ 25 lbs overhead repeating for 10 minutes

  4. DL @135# / PUx6 each set
    WOD: 4+14 @20#renegaderows

  5. Deadlift: 275lbs; Pull-ups: 7,5,4
    WOD: 3+10 (through five DUs of the 4th round)

  6. Strength 205# and 20 PUs
    WOD 4+1

  7. Strength: 275# (?)
    WOD: 4 + something? (can’t remember)

  8. DL: 155#, 2pu (6 total)
    WOD: 3 + rows and 19 DUs.

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