WOD: 02/15/10

by on Feb.15, 2010, under 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.

All levels: If you don’t have access to a gym or weightlifting set perform:

21-15-9 repetitions for time of: push ups, sit ups, air squats and jumping pull ups.

Cool Down

handstand against a wall until failure.