WOD Blog
 | Wed, Jun 22 2022 |  |
| Wed Jun 22 2022 Strength Accessory | Wed Jun 22 2022 Deadlift | Dead and Gone |
Dead and Gone
(Time)
'Dead & Gone'
For Time:
21-15-9:
Deadlifts 225/155 scale: 155 / 105 lb
200 Meter Run
Dumbbell Push Jerks 50/35 scale: 35 / 20 lb's
200 Meter Run
-Flow: 21 deads, 200m run, 21 push jerks, 200m run, 15 deads, 200m run, 15 push jerks, 200m run, 9 deads, 200m run, 9 push jerks, 200m run.
- Score: Total time
- Use the runs to recover from the weightlifting movements. Only run as fast as what will allow you to push for bigger sets on the bar/dumbbells.
- Aim for quicker, smaller sets on the deadlifts.
- The dumbbell push jerks are likely where most athletes will get tripped up. Be smart on the deadlifts so that you can get ahead on the dumbbells with bigger sets.
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