WOD: 10/29/09

by on Oct.28, 2009, under Fitness, WOD

Warm Up:

Precision Ladder Warm Up

Deadlift (for avancée and traceur levels): sets of 5, 3, 3, 1, 1. Make sure to go up in weight each set. The set of 5 should be easy. Your two sets of 1 repetition should be either a) 85% of your max effort deadlift; or b) something that is moderately difficult but achievable.

WOD 11


take a broomstick/empty bar and practice the deadlift.

avancée and traceur:

If you know your max effort deadlift, perform 5 sets of 10 repetitions at 55% of your max effort. If you do not know your max effort, use 40% of the one rep weight achieved during the warm up.

Cool Down

handstand against a wall until failure.