WOD: Friday 250411

woman barbell deadlift

Finally, moving some heavy weights today!

• Coaching Brief & Class Overview

Today's session focuses on lower body pulling strength and midline endurance. Athletes will start with heavy deadlifts before moving into a high-intensity conditioning piece combining rowing, dumbbell power cleans, and toes-to-bar.

strength: deadlift

Deadlift 5-5-5-5-3-3

Go every 3 mins.

Set 1: @ 70%

Set 2: @ 75%

Set 3: @ 75%

Set 4: @ 80%

Set 5: @ 85%

Set 6: @ 90%+

metcon: "The Sentinel"

For time:

21/15 Row Calories

21 Dumbbell Power Cleans, 50/35 lbs

21 Toes-to-bars

15/12 Row Calories

15 Dumbbell Power Cleans, 50/35 lbs

15 Toes-to-bars

9 Row Calories

9 Dumbbell Power Cleans, 50/35 lbs

9 Toes-to-bars

Goal: Sub-10 minutes

Time Domain: 7-11 minutes

Time Cap: 15 minutes

Accessories:

4 rounds for quality of:

10 V-ups

10 Russian Twists

10 Hollow Rocks Hollow Hold, 10 secs

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