Posted on Leave a comment

February 25, 2016

Strength

Deadlift 1-1-1-1-1

Work up to a heavy single deadlift.  Start with a light weight and make sure to have an appropriate setup as you address the bar. A proper setup includes the bar over your mid foot at the start of each rep, shoulders starting over and slightly in front of the bar, and most importantly a flat back throughout the lift.  Try to lift the bar in a vertical line because this shortens the distance the weight travels from floor to top of the lift and keeps the weight over your feet.  Be sure to maintain these good mechanics as you progress through each single at increasingly heavier weight.

WOD

5 rounds for reps with

1 minute on each station
Deadlifts 185/135 lb
Push-Ups
Strict Knees to Elbows

Workout notes: This workout will be scored as you would a workout in the format of “Fight Gone Bad”.  Count your total reps across all stations to arrive one big number as your total score.  There is no rest between stations so practice quick transitions between each round.  You can easily game this workout by going easy on the strict KTE but that is not the intent of this workout!  Attempt as many reps as possible during that minute just as you would any other movement.

Leave a Reply