Tag Archives: Deadlift

Handstand Work then HSPU, T2B and DL

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Take 20 minute and work on Handstands.

Then this WOD from wodwell CF on Instagram, for time

  • 10 x Deficit Handstand Pushups (from yoga blocks)
  • 20 x Deadlifts @ 220lbs/100kg
  • 40 x Toes to Bar
  • 20 x Deadlifts
  • 10 x Deficit Handstand Pushups

Results: For part one did some frog stand holds and frog stand press outs (bring knees together and press up as far as you can towards a handstand then slowly drop to floor), then accumulated about 60 seconds free standing handstands kicking up against the wall (took about 5 rounds). Metcon 14:40.

Deadlifts then T2B, Kettlebell Swings and DUs

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Take 20 minutes and work up to a heavy

  • 1 x Deadlift

Then, based on the ‘Tap Dancing’ WOD from Crossfit New England, AMRAP in 10 minutes

  • 50 x Double Unders
  • 9 x Kettlebell Swings @ 32kg
  • 9 x Toes to Bar
  • 50 x Double Unders
  • 15 x Kettlebell Swings
  • 15 x Toes to Bar
  • 50 x DUs
  • 21 x Kettlebell Swings
  • 21 x Toes to Bar
  • 50 x DUs
  • … add 6 reps to the T2B and DLs until the time is up

Results: 5×60-5×100-3×120-1×130-1×150-1x160kg/352lbs (52lbs/24kg above my last 1RM!!) Metcon 3 rounds plus 50 DUs and 22 KBS.

RDLs then Burpees, Dips and Muscle Ups

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5 rounds of

  • 3 x Kickstand Barbell Romanian Deadlift @ 55-60% of 1RM per leg
  • Rest 30 seconds between legs
  • Rest 90 seconds between rounds

Then AMRAP in 15 minutes

  • 15 x Burpees
  • 6 x Bar Dips
  • 1 x Ring Muscle Up

Then 3 rounds of

  • 10 x V-Ups
  • 3 x Windshield Wipers (L+R=1 rep)

Results: Used 170lbs for the Deadlifts… challenging movement with the heavy weight and the RDL, which I don’t normally program. Metcon 6 rounds plus 6 reps.

Deadlifts, Thrusters and Row

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Based on the Hooch WOD posted by wodwell

5 rounds for time (time cap 20 minutes)

  • 11 x Deadlifts @ 220lbs/100kg
  • 14 x Single Kettlebell Thruster @ 20kg (7 per side)
  • Every 2 minutes stop and Row 250m (pickup where you left off when done)

Results: 4 rounds even… accidently stopped after 9 rounds, got confused on timer. Probably could have gotten another 5 deadlifts in.

Deadlifts then Cleans, Lunge, Push Press and Situps

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4 rounds

  • 3 x Deadlift @ 85% of 3RM

Then for total reps, one Tabata (8 rounds of 20 seconds work/10 seconds rest)

  • Deadlift @ Bodyweight

Then, the P-Party WOD posted by wodwell, AMRAP 12 of

  • 4 x Power Clean + Lunge Left + Lunge Right + Push Press @ 75lbs/34kg
  • 25 x Abmat Situps

Results: Used 255lbs/116kg for the Deadlifts, 155lbs/70kg for the Tabata… 49 reps. Metcon 5 rounds plus 15 reps… nice and easy.