Deadlift 4-4-4-4
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. Use mats.
Category: Beyond the Whiteboard
Deadlift 4-4-4-4 & 4 RFT: Runs, Deadlifts and Kettlebell Swings
Deadlift 4-4-4-4
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Runs, Deadlifts and Kettlebell Swings
4 rounds for time of:
Run 400m
12 Deadlifts (225#/155#)
21 Kettlebell Swings (53#/35#)
Photo by @robcwilson
Schedule:
Saturday 9/30:
Schedule:
Saturday 9/30:
- No Advanced RX Class (cancelled)
- 0930-1030 Team WOD Only!
Could Mat Fraser Be Moving to Cookeville, Tennessee?
Results
Results cont
Advanced RX: Bear Complex : 3RM & Chipper: Rows, Power Snatches, Thrusters and Run
Advanced RX Class:
Bear Complex : 3RM
Find your Bear Complex 3 Rep Max.
This counts as one set:
1. Power Clean (no Squat Clean)
2. Front Squat
3. Push-Press (Thruster okay)
4. Back Squat
5. Push-Press
* No squat clean or jerks allowed.
Team WOD: Squat Clean Thruster: 6 Min to find 1RM & FT: Row (Cal) and Thrusters
Team WOD: Squat Clean Thruster: 6 Min to find 1RM
As a team of 2 take 6 minutes to find a Squat Clean Thruster 1 Rep Max.
* Start with empty barbell.
Advanced RX: Bear Complex : 3RM
Advanced RX: Bear Complex : 3RM
Find your Bear Complex 3 Rep Max.
This counts as one set:
1. Power Clean (no Squat Clean)
2. Front Squat
3. Push-Press (Thruster okay)
4. Back Squat
5. Push-Press
* Use Mats
Team WOD: Squat Clean Thruster: 6 Min to find 1RM
Team WOD: Squat Clean Thruster: 6 Min to find 1RM
Find your Squat Clean Thruster 1 Rep Max.
* As a team of 2 take 6 minutes to find a 1RM each. Start with empty barbell. Use mats.
Overhead Squat 2-2-2 & AMRAP 10 mins: Runs, Overhead Squats and Toes-to-bar
Overhead Squat 2-2-2
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins: Runs, Overhead Squats and Toes-to-bar
Complete as many rounds as possible in 10 mins of:
Run 200m
10 Overhead Squats (95#/65#)
10 Toes-to-bars
FGB Style: Lateral Burpees, Front Squats, Handstand Push-ups and Hang Power Cleans
FGB Style: Lateral Burpees, Front Squats, Handstand Push-ups and Hang Power Cleans
5 rounds, 1 min per station, of:
Lateral Burpee (Over Barbell)
Front Squat (135#/95#)
Handstand Push-up
Hang Power Clean (135#/95#)
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
Photo by @robcwilson
This pretty much sums up today’s workout.
Sports Illustrated Says Mat Fraser is 4th Fittest Male Athlete in 2017
Ring Muscle-ups : Max Set or MU Practice & Chipper: Wall Balls, Double Unders, Sit-ups, Sumo DL High Pulls, and Burpee Bar MU
Ring Muscle-ups : Max Set or MU/Pull-up Practice
A single set of Muscle-ups for max reps.
15 min. to practice progressions or practice your MU’s or Pull-ups
Chipper: Wall Balls, Double Unders, Sit-ups, Sumo DL High Pulls, and Burpee Bar MU
For time:
50 Wall Balls (20#/14#)
40 Double Unders
30 AbMat Sit-ups
20 Sumo Deadlift High-pulls (95#/65#)
10 Burpee Bar Muscle Ups
20 Sumo Deadlift High-pulls
30 AbMat Sit-ups
40 Double Unders
50 Wall Balls
* Scale 1 Burpee BMU to 1 Burpee PU.
Ring Muscle-ups : Max Set or MU Practice
Ring Muscle-ups : Max Set or MU Practice
A single set of Muscle-ups for max reps.
15 min. to practice progressions or warm-up your MU’s