Pause Deadlifts (2 sec pause 2 inch off ground)



Increase weight eat set

Video courtesy of Untamed Strength.  Third instance of the pause deadlift we will do this cycle.  Pay particular attention to :53 to 1:30, 1:43 to 2:25, and 2:50 to 3:43 of the video.

Lower reps this week means go heavier per set.


Triple Threat!


Thrusters (95/65)

Sumo Deadlift High Pull (95/65)

Right into…


Box Jumps (24/20)


Right into…


Assault Bike (cals)

200M Run after each bike round

Have all your equipment set up so you can go from one mini WOD to the next.  If there are more athletes than assault bikes, stagger heats by 3 or 5 min.


Scaling Options:

Bar weight -> as needed

Box height -> as needed

Run -> 250M Row


Cool Down:

Hang from pull up rig – total of 3 min hang time


Couch stretch – 2 min per side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s