Deadlift | WOD 4.2.18

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New Cycle starts today! 

This cycle will focus on building strength while establishing a broad aerobic base. It will include primary lifts (listed below) often with a tempo to control the time under tension, train good positions, and improve stability. As far as conditioning, we’ll see longer pieces to build volume, and more running (as the weather gets nicer). However, we won’t simply trade intensity for volume. To supplement the lifts and conditioning tests, we’ll practice strict gymnastics movements and turn off the clock to perform “for quality” pieces where we work on imbalances and structural strength.

The cycle will end Memorial Day weekend, and should set you up nicely for Memorial Day Murph!

Training Cycle Dates:  4/2/18 –  5/26/18


Deadlift or Lower Body Hinging




Upper Body Pushing


Olympic Lifting




3 sets of 5 reps @30X1 tempo

Same weight across all sets. Pick a weight that you can add 5-10lbs to across the next several weeks while maintaining the tempo.

Exposure 1 of 8

Post load to comments.


Five rounds for time of:

50 Double unders
20 Wallball shots, 20/14#
10 Toes to bar

Post time and Rx to comments.


3 thoughts on “Deadlift | WOD 4.2.18

  1. 315#

    12:05 SU

  2. 155#

  3. 115#
    13:27 rx

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