Wednesday WOD 20090422

Deadlift 1-1-1-1-1-1-1 reps

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

If you have access to a weights, do this WOD as Rx. Otherwise, use a pvc pipe or broomstick to practice your form. This is not done for time. Each rep is to be done with increasing weight. You are looking for your one rep max effort (1RM). If you feel your back rounding do not increase the weight. Take as long as needed to recover between sets.

Post loads to comments.

One thought on “Wednesday WOD 20090422

Add yours

  1. From CF10

    Five rounds for time:
    20 Double-unders
    15 Push-ups
    10 Inverted body rows, chest to bar (sub for pull-ups)
    5 Hand stand push ups (to 2 abmats)

    Rest 2 -3 minutes then

    Deadlift 1-1-1-1-1

    Not a PR, but it’s the most I have lifted since I hurt my back. I could have gone a little higher, but I didn’t want to push my luck.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Blog at

Up ↑

%d bloggers like this: