Tag Archives: Deadlift

Overhead Press then HSPU and DL

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5 rounds of

  • 12 x Seated Dumbbell Press @ 14kg per Hand

Then EMOM for 12 minutes alternate (6 rounds of each)

  • 3 x Handstand Pushups
  • 3 x Touch and Go Deadlift @ 220lbs

Then EMOM for 6 minutes alternate (3 rounds of each)

  • 30 second Handstand Hold
  • 6 x Deadstop Kettlebell Swings @ 32kg

Results: Done as shown. Was at my max for the Seated Dumbbell Presses, last rep was only a half press to the top.

Row, Deadlifts, Burpees, Thrusters and Lunges

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Inspired by wodwellcf’s Tsakos WOD….

AMRAP in 25 minutes

Buy in

  • Row 2000m

Then in remaining time, AMAP of

  • 9 x Deadlifts @ 135lbs
  • 7 x Burpees
  • 5 x Sandbag Thrusters @ 20kg
  • 3 x Sandbag Lunges (r+l=1 rep)

Results: 7 rounds plus 7 reps. 2k Row in around minutes.

Split Squats then Deadlifts and Box Jumps

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LEG DAY!

3 rounds

  • 6 x Rear Foot Elevated Split Squat Left @ 14kg Kettlebells per hand
  • Rest 30 seconds
  • 6 x Rear Foot Elevated Split Squat Right @ 14kg Kettlebells per hand

Then against a 18 minute clock

  • Bike 2000m

Then in remaining time AMRAP of

  • 6 x Deadlift @ 220lbs/100kg
  • 12 x Box Jumps

Results: Metcon 6 rounds plus 13 reps. Bike at 18 resistance, 4:17.

Deadlifts and Overhead Press then Row, Dips and Deadlifts

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5 rounds

  • 5 x Single Leg Deadlift @ 24kg per Side
  • 8 x Alternating Dumbbell Seated Overhead Press @ 14kg (L+R=1 rep)
  • Rest 1 minute

Then wodwellcf’s “Dip N’ Dots” WOD, 3 rounds for time

  • Row 800m
  • 15 x Dips
  • 10 x Deadlift @ Bodyweight (Rx is 285lbs/125kg)

Results: Metcon 17:12. Bodyweight 70kg.