12/14/2020

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to 2RM Deadlift

(Score is Weight)

WOD

27-21-15-9

Deadlifts RX (225/155) CFC1 (155/105) CFC2 (135/95) M (95/65)

Cal Row

ADJUSTING

*Reps, Loading, Volume*…

Row -- Adjust calories for the following to be completed in the recommended time frames

27 - less than 1:50

21 - less than 1:30

15 - less than 1:10

9 - less than :50

Deadlift -- Scale load to be completed in 2-3 quick sets for the round of 27 and 21, the round of 15 and 9 should be completed in 1-2 quick sets. If necessary scale reps to 15-12-9-6 for your more deconditioned athletes.

*Movement Adjustments*...

Row -- Adjust to a Run or Bike to be completed in the recommended time frames.

Deadlift -- Adjust to Hip Thrust or Heavy KD Deadlift. Athletes can adjust to a Squat but remember we are retesting the Back Squat later this week!