Warmup:

10 Banded Good mornings

Walking Lunge 30’

10 Iron Cross

10 Glute Bridges

10 Squat2Stand

50’ empty sled push

10 empty bar RDLs

50’ light sled push

3X5 deadlift (build in weight)

WOD:

Partner WOD

In Teams of 2, For Time:

80 Deadlifts, 135/95

Sled Push, 4X 45/25# plates, 100′

60 Deadlifts, 185/125

Sled Push, 3X 45/25# plates, 150′

40 Deadlifts, 225/155

Sled Push, 2X 45/25# plates, 200′

20 Deadlifts, 275/185

Sled Push, 1X 45/25# plate, 250′

Split Deadlifts as needed.

Split sled push in 50′ increments

Videos courtesy of MisFit Athletics and Stream Fitness, respectively.

Let’s get some teamwork in to start our week! Talk with your partner and have a good game plan for how you want to break up the deadlifts.  Also, have the weights you plan on adding to the bar close by so the adjusting the bar doesn’t take a long time.  Have a nice 25’ area set up for your sled push so you can do a quick down and back with the sled before tagging off to your partner.

Scaling Options:

Bar weight -> as needed. Start at roughly 35% of your 1RM in the set of 80, and finish at roughly 75% of your 1RM in the set of 20.

Sled weight -> as needed

Cool Down:

Iron Cross – 1 Min per side

Banded Quad Stretch – 1 Min per side