Monday Workout: Deadlifts, AMRAP 5’s

The 2015 Open starts this week!

STRENGTH

Deadlift, 3 sets: Set 1 – 10 reps ~55-60%, Set 2 – 10 reps at ~60-65%, Set 3 –  8-10 reps at ~65-70%

Notes: Should be touch and go reps (no bouncing or dropping from the top).  Start at the right percentage and build each set. Focus on good form and speed.  Rest 90 seconds to 2 minutes between sets.

WOD

Level 1

AMRAP 5:

  • Row x 150m
  • Wall Ball x 30

Rest 3 Minutes

AMRAP 5:

  • Jump Rope Single x 50
  • Russian Kettlebell Swing x 30

Level 2

AMRAP 5:

  • Row x 150m
  • Wall Ball (20/14) x 30

Rest 3 Minutes

AMRAP 5:

  • Double Under x 50
  • Kettlebell Swing (53/35) x 30

Notes: For L2 – if scaling to single unders do 2x reps.

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the 2015 Open!  We will have a viewing party at the gym the night they release the first open WOD!

9 thoughts on “Monday Workout: Deadlifts, AMRAP 5’s

  1. HammerDown CF
    WOD: Part A) Push Press (15 minutes work up to a heavy triple) @ 135

    Part B) 12-9-6-3 Reps for time:
    Push Press
    Chest to Bar Pullups: 2:46 (bad form on C2B)

  2. DL: 140, 150, 160
    WOD 1: 2
    WOD 2: 2 + 56

  3. DL: 145,160,170
    kb wod first – 2+66 rx
    wall ball wod – 2+140m rx

  4. up to 245#
    2 + 4 wb, 2 + 11

  5. DL: 165, 185, 205#
    WOD 1: 2 + 100m
    WOD 2: 2 + 37
    Rx

  6. DL: 155
    WOD 1: 2 + 4
    WOD 2: 2 + 63

  7. DL: 145, 165, 185#
    WOD: 2+65m, 1+74

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