090608 WOD “Deadlifts and Annie”

Workout:  Deadlift

DL 5-5-5-5-5 reps

Post loads to comments.

There is no scaling for todays WOD.  If you are new to the deadlift, start light (65/95/135).  The last set of 5 should be a 5-rep max, i.e. close to failure.  Although there is no “cardio” in this WOD, you should be tired if you’re moving heavy weight.  Warning: keep the form tight!  That means an active back (i.e. tight lumbar), heels down, chest up.  If the weight is too heavy, you won’t get it off the ground.  If your back begins to “round”, drop the weight.  Here are two videos (#1, #2) on DL alignment by Rippetoe.  There are many videos on the CF demo page as well.  Do a solid warm up of the “Newbie WOD” or 500m row.  After the deadlifts are complete, work on double-unders.

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2 Comments

Filed under WOD's

2 responses to “090608 WOD “Deadlifts and Annie”

  1. Woody

    135-195-250-295-305
    plus 30rep of bodyweight benchpress

  2. Scott W.

    Damn Woodrow!

    We did a old WOD:

    Row 500m

    5 Rounds:
    21 SDLHP (SW 95#, KW 45#)
    21 Dips

    Both 14:30

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