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  • Writer's pictureJohn Fadel

Friday Mix DL and WOD

-WARMUP AS YOU ENTER THE GYM - 5-7min

1min Buke or Row

20 Walking lunges

10of: w/an empty Barbell RDL

BENTOVER ROWS

FRONT SQUATS

PUSH PRESS

KOSAK SQUATS


Deadlift 12min

Build to a heavy double

5-5-4-4-3-3-2-2

Every 1:30 x8

Start light and build. Use first set as a warm up.

-Pair up-


"Heartbreak Kid"

2 Rounds For Time:

10 Front Squats 185 / 135 lb

20 Chest to Bar Pull-ups

50 Double Unders


3min rest


2 Rounds For Time:

10Dead lifts 225/155

20 DB push presses 50/35

200m run

Time Cap: 25 Minutes


Modifications

FRONT SQUATS/DEADLIFTS /PUSHPRESS

- Reduce Loading

- Reduce Reps

- Sub Dumbbells

- Sub Barbell

CHEST TO BAR PULL-UPS

- Reduce Reps

- Banded

- Strict

- Pull-ups

- Ring Rows

- Alternating Dumbbell Plank Rows

DOUBLE UNDERS

- Reduce Reps

- 1:00 Time Cap

- 1.5x Single Unders

- Plate Hops

- 1:00 Effort On Any Machine


Stimulus

- Overview: Athletes will grind through heavier front squats and big sets of chest to bar pull-ups in this 2 round 2 section triplet. Can you hold on for unbroken sets of front squats and Deadlifts each round?

- Front Squats/Deadlifts: Loading should note exceed 70% of your 1RM . Barbell should come from the floor. Reps should be completed in less than 1:00 each round.

- Chest To Bar Pull-Ups: Reps should take less than 2:00 to complete each round.

-PushPress should be completed in 2-3 sets and under 1:30 per round.

- Double Unders and Run: Reps and run should be completed in less than 1:30 each round. 

- Score: Total time  


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