ACF – October 8, 2018
Categories: WOD Blog
Workout of the Day
Deadlift
Build up to a heavy set of 3 in 15 min
Flow Workout
Row 1000 meters
20 T2B
20 Medball Clean
100 Double Under
Run 800 meters
20 Hollow Rock
20 Single Leg Box Step Up (empty barbell)
100 Double Under
Bike 1 miles
20 Pike Compression
20 Strict Pull Up
100 Double Under
Notes: Workout is not for time. Work at a moderate pace to get it done
WOD Notes:
Deadlift:
Finding a heavy set of 3 within a 15 min window. Use the warm up to get good and toasty before starting off with the barbell. I would suggest sets of 3-5 to get going with the lighter loads and as the barbell gets heavy you may even pull some singles or doubles before going for it with the set of 3. Position is key so make sure you keep that back locked in.
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