Strength WOD:
12 Minutes:
Deadlift
* Work up to a heavy set of 5 touch and go reps
Checkout WOD:
For time:
600m Run
30 Box Jumps (30″/24″)
30 Kettlebell Swings (72#/53#)
400m Run
20 Box Jumps
20 Kettlebell Swings
200m Run
10 Box Jumps
10 Kettlebell Swings
Results
View this photo
View this photo
Anna and Derek Deadlift setup:
Proper deadlift setup positions can look different due to body size, length of arms and legs, flexibility, etc. While these two may look different at first glance they are both good starting positions. What to look for:
- Bar close to shins
- Back angle is flat with a lumbar curve or flat lower back
- Shoulders are in front of bar
- Weight is in the heels
- Knees are not squeezed in or pinched together, rather they are out into the elbows
- Hips are below the shoulders but still above the knees
- Tension is clearly on the hamstrings and glutes
- Head is ideally neutral
- Derek and Anna are ready to pull!
Laura clearly shows that during the initial pull of a correct deadlift your hips and shoulders should rise together until the bar passes the knees:
“Set and ready” “Off the floor, hips & shoulders at same angle”
Deadlift 5×5 WOD Demo with Andrew Bueno – video [wmv] [mov] [HD mov]
Northwest Regional Preview: Week 5, May 25-27, 2012 – video [wmv] [mov] [HD mov]