Banded deadlifts 8×3
Then:
5 rounds (not for time) of:
- 5R/5L single leg kettlebell deadlifts
- 3 tall box jumps
WOD Notes: Banded work is all about speed! Pick a barbell weight and band tension combo that allow you to lift explosively; if you’re struggling to move the bar at any point it’s too heavy. General guideline is to load your bar to approximately 65% of your 1RM, and use the select your band tension based on the following:
- 1RM deadlift < 150 lb use red band
- 1RM deadlift 150-250 lb use black band
- 1RM deadlift 250-400 lb use purple band
- 1RM deadlift >400 lb use green band
Note that taller athletes may need to step down a band.
This Post Has 4 Comments
5:15am
Kehl – 215 (P)
Barry – 200 (G)
Quinn – 215 (P)
Rebecca H – 105 (R)
Zach S – 🙂
Steve M – 225 (G)
Josh – 275 (G)
Murray – 🙂
Dave V – 200 (G)
Warnek – 275 (G)
Ceil – 🙂
Danielle S – 135×5; 145×3 (P)
Daria – 🙂
Hannah S – 105 (R)
Jen C – 🙂
Jenn – 175×6, 185×2 (P)
Jesse S – 🙂
Jim C – 225 (P)
KTS – 🙂
Keith – 🙂
Kelly G – 105 (R)
6:15
Luke 185P, 53
Missy 145 (+4″, no band, conventional)
Faith 115P, 44/20″
Bwat 135P (+4″ then down to +2″!!!), 35
Craig 185P
Iggy 225P, 53/30″
I. Curtis 135P, 35/16″
Ricky 255G, 70/39.5″
Vince 125P, 44/20″
Erin 165P, 44
DE 255G, 70/39.5
Ron 😉
Smith 275G, 53
John C. 165P, 44
video of kehl deadlifting before teaching the youth.
Results:
9:30
Ed 225 P sumo 40″
Chris M> 185 P
Natalie 205 P
Megan S. 115 MF
KtN 135 MM
Paul 205×5 P
—
4:00
Kirsten 55 on 4″ x a lot
Heath 95 MF
Ana :0
Marissa W> 85/105 red
Tom S> 135 P
Robbie 🙂
Linda 85 MF
Cindy 🙂
Kyle K. 185 P, 38″
Shawn C> 185 balck
Rob M. 125 MM, 2″
Tanya 215 P
—-
5:00
Pat B 275 P
Pat D. 125
Kyle E> 185 P
Whitney 115 P
JEff 225 P
Mitch 165 P
Dani :0
Kelly K. 175 P
Janet 175 MM
Tim C> 195/205, P
Joe S. 165 P
—-
6:00
Dominika 115 MM
Rocco 215 P sumo
Tiago 185 P
Nik 175 P
Diana 85 sumo from 4″
CHris W. 125 to 20″ box squat
Dan R> 225 P to 31″
—
7:00
Sillup 225 P (EMOM)
BLythe 115 MM
Erik 235/245P
Joanna 115/125/135MM
Elissa 145 P
Ray F. 185 P (EMOM)