Register for “Deadlifts For Derek” on November 1!
STRENGTH
Level 1
On The Minute (OTM) For 16 Minutes
- Even Minutes: Kettlebell Deadlift x 5
- Odd Minutes: Ring Row x 5-7, Box Jump (18/12) x 3-5
Level 2
OTM For 16 Minutes:
- Even Minutes: Deadlift (moderate/heavy) x 5
- Odd Minutes: Strict Pull-up x 3-5*, Box Jump (30+/24+) x 3-5
*Notes: You perform the work at the top of the minute and then rest for the remainder of the minute. For example, if doing Level 2: at “3-2-1 Go” you will do 5 Deadlifts, then rest until the top of the next minute, where you will then do 3-5 Strict Pull-ups and 4-6 Box Jumps. These numbers are guidelines, but you should have at least15 seconds of rest or transition time each minute. The ‘+’ means go higher on box jump if you can.
* Add a med ball for weighted pull-ups to make it more challenging if necessary
WOD
Level 1
AMRAP 12:
- Run x 400m
- Heavy Russian Kettlebell Swing x 15
- Push-up x 9
Level 2
AMRAP 12:
- Run x 400m
- Kettlebell Swing (70/53) x 15
- Handstand Push-up x 9
DL: 145#; 2 negative pull-ups,; 5 box jumps @ 28″
3 rounds (45 lb KB, push ups on box)
Subbed FS: 65# x 2, 75# x 6
2 strict pullups, 3 box jumps @ 24″
Wod: 2+400m run (knees on box for hspu)
DL- 135, strict pu’s, box jump 24″
WOD- 3 rounds plus 150 meters w/ 40# kb, 1 abmat
To 275 5 pu 48 inches 3+350
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