Deficit Deadlift 3-3-3-3-3 (-2″)
Then
5 x 8 weighted step ups each leg (20/16″)
WOD Notes: To create a 2″ deficit, you will stand on top of a 25# plate. If you are not very comfortable in your deadlift start, do not go from a deficit as for most people this makes the lift more challenging. The step ups can be done with wreckbags, kettle bells, dumbbells or any other heavy object.
Iron Phoenix Notes: The first announced workout for next weekends in house competition is:
“Triple 3’s, Div 6”
- 500m row
- 800m run
- 50 double unders
8 minute time cap.
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OLY WOD:
1) Push Press + Push Jerk + Split Jerk (2+2+1) x5 increasing weight
2) Muscle Clean 3×5
3) Clean lift off to below knee + clean from below knee + clean + jerk (2+1+1+1) x5 increasing in weight
4) Slow clean deadlift from 2″ deficit (100% 1RM clean) no hook grip, no straps
5) 3 sets of: 10 single DB sit up to shoulder press (do a shoulder press at the top of each sit up), 10 barbell good mornings, 20 inverted bar rows
7:30am
Mark G – 365
Alexa C – 230
Craig H – 135(2×5)165(5×5)
Faith – 140
Kelly G – 🙂
Kevin B – 275
Nikki K – 205
Pat M – 🙂
Rob G – 275
Tina – 195×2
Greg B – 300
8:30
Iggy 225 (3×10), 255 (3×5) hex
John C. 265
Vince 175
Christine 115
Chris 155
Daria 165
Elissa 205
Jenn 235
Ash 205 (singles)
Ricky 325
Caine 315
Mike D. 255×5 (275×1)
Heather 215
Danielle 205
Ed 345 (Sumo 3 Rep PR!)
Pat 345
Sigal 275
Tim 275
Julia 115
9:30
Quinn 265
Alex 70#KB
Kyle 🙂
Steve 255×2
Brianna 205
Ron 🙂
D.E. 355 (conv)
Rey 225 (205 w/ -2″)
Frank 275
Cindy Sled Drag (75#)
Andrew 275