WOD 1.12.15 Monday— DEADLIFT

Advantages of Dead Lifts

There are so many advantages to deadlifts that it is difficult to find space to list them all. Here is a list of deadlift advantages:

  • They burn calories and blast body fat
  • They build forearms and increase grip strength
  • They build total body strength
  • They work many muscle groups in one simple movement: the calves, quads, hamstrings, butt, arms, core, lower/middle/upper back, traps, and shoulders
  • They sculpt the entire core
  • They increase the release of muscle building hormones.

Pointers for Dead Lifts

  • Sit back! Don’t just squat the weight up– let your hamstrings and glutes do the work.
  • Keep your shoulders behind the bar. This goes hand-in-hand with sitting back during the pull.
  • Instead of thinking of “pulling the bar up” — use your hands as vices and picture pushing your feet through the floor. Whenever I see someone using their biceps during a deadlift (which is extremely dangerous), I know they’re thinking of pulling.
  • Think of yourself as a see-saw. Let your body weight “lean back” and take that weight off the bar.


  • Agile 8
  • hip bridge
  • lateral tube walking
  • PVC good morning


  • 4 Deadlift
  • 4  Box Jumps

B. 15-12-9-6-3

  • BB Thrusters (95/65)
  • speed skaters per side
  • 200m run every round

c. 4 Sets

  • 20 sec hanging L-sit hold/or/ 20 sec Knee-tuck hold
  • 10 sec GHD hold /or/ 25 sec superman hold
  • 10 AbMat Situps

WOD 10.10.14 Friday… “Gym-nasty”


A. With a 20 minute running clock

Goat Work: Choose one:

If you do not have pull-ups:

  • 3 sets of band-assisted pull-ups – target 8-10 reps, chin WELL over the bar
    Rest 60 seconds between sets
    If you get more than 10 in all sets, use a lighter band so it’s hard to get 8 reps per set.
  • 3 sets of ring rows – target 8-10 reps, rings to chest (fully Prone)
    Rest 60 seconds between sets
    If you get more than 10 in all sets, adjust the feet to make it hard to get 8 reps per set (try to get fully Prone).
  • 3 sets of 10 dumbbell or barbell biceps curls (AHAP)
    Rest 60 seconds between sets

If you do not have muscle-ups:

  • 3 sets of max false-grip ring pull-ups
    Rest 60 seconds between reps
    Pull the rings as deep as possible – right into your armpits if possible
  • 3 sets of 5 ring-row transitions Demo: http://www.youtube.com/watch?v=wxzOrYbSf5k
    Rest 60 seconds between sets
  • 3 sets of dips – bars or rings, targeting 8-10 reps
    If you get more than 10 in all sets, adjust the assistance or add resistance to make it
    hard to get 8 reps per set.

If you do not have kipping:

If you do not have Handstands:

  • Level 1 – 60-Second Wall Plank
  • Level 2 – 60-Second Wall Handstand
  • Level 3 – Pirouette Bail (Check out more about the pirouette bail here.)
  • Level 4 – Kick-up and Freestanding Control


B. 5 Rounds NFT

  • 200m Run
  • 12 Thrusters
  • 9 Weighted Push-ups
  • 6  Tire Flips