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WOD for Friday 5-31-13

May 31, 2013

This strength WOD was last prescribed on 4-12-13.  Thsi was the last 4×5 exposure in the strength cycle.

Strength 1 –  Deadlift 4×5 for load.  This is your last workout in the 5 rep scheme.

Strength 2 – Stiff legged Deadlift 3×5 for completion.  Tempo controlled at 3-1-3-1.  Ballpark at 50% of Strength 1 heaviest set.  Ideally go to midshin/plates hit the ground.  Shorten the ROM if necessary.

 

Work-

10 Wallballs @ 50/30

3 Deadlifts at 315/225 or Heaviest set of Strength 1.

15 Wallballs @ 40/20

3 Deadlifts 

20 Wallballs @ 30/14

3 Deadlifts

25 Wallballs @ 20/10

3 Deadlifts

 Gauntlet style, one after another.  Dont get caught from behind.

 
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One comment

  1. 4500

    Wall balls suck. Heavy wall balls suck worse.
    9:25 at 185- I lowered the weight to hopefully avoid soreness for tomorrow!



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