Sunday 06/21/09

Location: CHS
Time: 1:30 p.m.

For time:
Deadlift, 5-4-3-2-1 reps
Burpees, 14-13-12-11-10 reps

The movements alternate, so the WOD goes as follows: 5 DLs, 14 burpees, 4 DLs, 13 burpees, etc. For the deadlift loads, choose a weight that is between 70% and 75% of your 1 rep max. (Courtesy of CrossFit Omaha)
Posted by Phil

3 comments:

chris said...

7:18

Deadlift was at 275#

It was an interesting combination. I had to slow way down for the heavy deadlifts and concentrate on form. Then I had to speed way up for burpees.

It was also one of the few WODs that felt like the movements used completely separate muscle groups.

I liked it.


Thus endeth my analysis.

June 21, 2009 at 3:44 PM
Kiley said...

155# dead lift
7:07

June 21, 2009 at 9:16 PM
Phil said...

Secret workout beforehand:
Shoulder Press (sets of 5 and 3):
95-5
115-5
125-3
135-3
140-3
145-3
150-2 (missed on 3)

Resting my back, so I did 45# weighted pull-ups instead of deadlifts - pull-up reps were 9-8-7-6-5.

Time - 8:21

Also, Chris, I agree with your analysis. When I was thinking about which exercises to choose (for replacing deadlifts), I thought of push jerk originally. However, after looking back at the original WOD and considering the relationship between the movements that you mentioned (i.e., separate muscle groups), I decided to go with pull-ups.

June 21, 2009 at 10:11 PM

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