Friday Workout: Deadlift/Pull-up, 15-10-5

Full Zip/Hoodie Preorder!

Click on either picture below for info on how you can order your jacket this year. Orders will be taken until November 28!

662516-fv2-mockups-1

ad1f8bb9b51f023cdc80cf94bb615aa9

SKILL

A1. Deadlift, 5 reps x 3 sets, rest 10 seconds

A2. Strict Pull-up, AMRAP (-2) x 3 sets, rest 1-2 minutes

Notes: A1 and A2 are supersets – perform a set of 3 deadlifts and then perform a max set of strict pull-ups (i.e. with about 10 seconds of “transition” time).  Rest about 1-2 minutes after your set of pull-ups and repeat for a total of 3 sets.  If you cannot perform more than 5 strict pull-ups, modify to ring rows (can elevate feet, add tempo, etc. – no kipping or bands).

Deadlifts working sets should be between 70-80%. Record deadlift weight and pull-up reps for each set.

WOD

Level 1

15-10-5 Reps of Each For Time:

  • Thruster (Use dumbbells if needed)
  • Burpee

Level 2

15-10-5 Reps of Each For Time:

  • Squat Clean Thruster (115/85)
  • Bar Facing Burpee

*10 Minute Cap

Be careful about bouncing bars when dropping overhead. Never drop bar with just 10# bumpers on each side from overhead.

ANNOUNCEMENTS

  1. PREORDER YOUR HOODIE OR FULL ZIP JACKET TODAY! See the pre-order instructions here: PREORDER
  2. See our Facebook Events page for up-to-date info on what’s going on!

2 thoughts on “Friday Workout: Deadlift/Pull-up, 15-10-5

  1. EMOM 10: odd – 315# DL x 5, even – 10 strict pull-ups
    wod: 3:51 rx

  2. DL w/175#, 5 strict PU’s
    WOD- 5:45 @ 65#

Leave a Reply

search previous next tag category expand menu location phone mail time cart zoom edit close