WOD Blog
 | Wed, Apr 15 2020 |  |
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Wednesday April 15 2020 Frank the Tank
(Rounds)
Wednesday April 15, 2020
WOD Introduction and Bring Sally Up demo is up on YouTube and the webpage.
https://youtu.be/BBEq6LTru5Y
Deadlift
On the 1:30 x 4 Sets:
5 Deficit Deadlifts
If possible, all sets 40-50% of 1RM DL with a 2” – 5” deficit.
From the 6:00 - 12:00:
If possible, build to a Heavy Set of 2 (No Deficit)
STIMULUS
A Deficit Deadlift is a deadlift performed while standing on a bumper plate or sturdy piece of wood or …
The goal here is to increase the difficulty of the pull in order to strengthen our conventional deadlift.
WOD 'Frank the Tank'
#1) 5:00 AMRAP
Buy-In: 40 Wallballs
12 Deadlifts (Sugg weights: 185/135 55+ 135/95)
12 Lateral Barbell Burpees
Rest 5 Minutes
#2) 5:00 AMRAP
Buy-In: 30 Wallballs
9 Deadlifts (Sugg weights: 225/155 55+ 185/135)
9 Lateral Barbell Burpees
Rest 5 Minutes
#3)5:00 AMRAP
Buy-In: 20 Wallballs
6 Deadlifts (Sugg weights: 275/185 55+ 225/155
6 Lateral Barbell Burpees
*Deadlift subs – Power Cleans, Broad Jumps as high and far as possible)
Scoring: Rounds + Reps for each AMRAP
| Lori | 2+13. 3+1. 4+3 rx 55+ | Def DL 135# Heavy 2 275# | | Steve L | 2+15 3+5. 4+9 | Def DL 205. Heavy 2 360 | | Sarah A | 1+15, 2+14, 4+6 | 95#, 105#, 115# | | Clint | Yes Rx | Round 1: 2 rounds +12, Round 2: 2 rounds + 13, Round 3: 3 Rounds +7 |
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