Wednesday, June 28, 2017

WOD Wednesday #25

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

Deadlifts and runs.  Simple Right?

225lb (155lb or 185lb for females) Deadlift. Same deadlift guidance as the last couple times. Bar on the floor, straight or trap bar, doesn't matter. Traditional foot set-up (shoulder width apart) or sumo, still, doesn't matter.

21-18-15-12 in terms of reps. Two ways to scale this; well, three actually. If you feel good about your deadlift, have some DL experience, scale the weight so that you only break up the DL by 2 or 3 sets, if at all. Want to go heavy? Still, lots of reps there. How about 15-12-9-6, or 12-9-6-3. You could scale this to 3 rounds and use the classic CF rep scheme 21-15-9, weights chosen as above.

Run 400M. There are 4 of these, so 1 mile total. Not a lot of volume, but 400M is supposed to be a sprint, or nearly so. The only scale here is if you do fewer rounds overall.

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