WEDNESDAY 1.16.19
4 Rounds
10 Deadlifts
Run 200
10 Deadlifts
Rest 1 Min Between Rounds
RX Men: 165-185#
RX Women 115-135#
RX+ Men: 205# +
RX + Women: 145# +
Score: SLOWEST ROUND ONLY
Goal: Under 2:15 (Slowest Round Score)
PROGRAM A
4 Rounds
12 Dumbbell Deadlifts 2 Head Touch
Run 200
12 Dumbbell Deadlifts 2 Head Touch
Rest 1 Min Between Rounds
RX Men: 40# DBs
RX Women 25# DBs
RX+ Men: 50# DBs +
RX + Women: 35# DBs +
Score: SLOWEST ROUND ONLY
Goal: Under 2:15 (Slowest Round Score)
PROGRAM C
4 Rounds
10 Deadlifts
Row 250
OR
Bike 17 Cal Men / 12 Cal Women
10 Deadlifts
Rest 1 Min Between Rounds
RX Men: 165-185#
RX Women 115-135#
RX+ Men: 205# +
RX + Women: 145# +
Program C option: Swap the deadlifts for some sandbag over shoulder reps! Use what you've got!
NOTES:
Choose a deadlift weight that will allow you to go almost - if not completely unbroken for these. Moving well of course. If you end up breaking slightly here and there - totally fine. But we are shooting for rounds under 2:30 or so every time!
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.
To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
The Run distance should take you roughly 1:00 or less. Since it's only once and there is rest between rounds - the idea is to run HARD for these.
If you are unable to run for space or weather reasons you may sub 50 (or roughly 1 min) of double unders for each round! May also sub singles (1 min).