Wednesday “Deadlifts” 10-28-15

VOD

For the word of God is alive and powerful. It is sharper than the sharpest two-edged sword, cutting between soul and spirit, between joint and marrow. It exposes our innermost thoughts and desires.

– Hebrews 4:12 NLT

Strength

Deadlift

Spend 10 min working up to 75%

RX (Strength Track)
OTM 7min

3 Deadlifts @ 75%

Rec
OTM 7

6 Deadlifts at Challenging weight for form (55-60%)

BOX BRIEF 

1. We will be veering away from “Weightlifting Wednesdays” a little bit through this Strength cycle until December.  We will be hammering the deadlifts though. 🙂

2. Oly Seminar coming in November

3. Pre- Order your winter Credence pants today…order is going out!

WOD

3x at each, then rotate! – rest 90 seconds between sets. meaning do all 3 in a row at that station, then rotate to the next station – 12 sets total in this WOD.

3x 100m sprint

3x 100m row,

3x 15 KB Swings (as heavy as u can with good speed and tech.)

3x 10 Strict Press- rest

(start at varying stations & times so class can all fit, as needed )

*Athletes will monitor their own Rest after each set