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!