Friday 8th September – WOD

7th September 2017

Power Athlete Radio – Episode 99 Dave Tate: Part 1

As part of Power Lifting Month at CFN…

WUWOD

Complete with a light KB:
250M Row
15 KB Sumo Deadlifts
200m Row
15 KB Sumo Deadlift High Pulls
250m Ski

WOD 1

Power lifting practice
ROMAINIAN DEADLIFT
In 20 mins
First 5-10 Mins group Romanian Deadlift tekkers
Act like you are peeking over a cliff, start at top of the DL, knees straight, elongated hamstrings

In the remaining time build to a HEAVY 8 rep RDL
*Focus on tekkers

WOD 2

E5MO5M for 15 Mins Complete
1st 5 – 600m Row/Ski/Run 500m Run/Ski/Run
2nd 5 – 500 Row/Ski/Run 400m Run/Ski/Row 30 Kb Swings @ 24/16 COMP 32/24
3rd 5 – 400m Row/Ski/Run 300m Run/Ski/Row 40 alt DB Snatch @ 15/10 COMP 22.5/15
*pick a weight for the kb and DB’s you can go unbroken with

 

ADDITIONAL WORK

REST!

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