WOD

“It’s Quiet Uptown”

METCON

21-15-9 Deadlift
42-30-18 Handstand Shoulder Taps

Deadlift
3 x 5

Deadlift 1: 225/155
Deadlift 2: 65-70% of 1RM

MASTERS

21-15-9 Deadlift
42-30-18 Handstand Shoulder Taps

Deadlift
3 x 5

Deadlift 1: 185/135
Deadlift 2: 65-70% of 1RM

MOVE

21-15-9 Deadlift
42-30-18 Plank Shoulder Taps

Deadlift
3 x 5

Deadlift 1: 155/105
Deadlift 2: 55-60% of 1RM

WOD GUIDANCE & GOALS
Choose a weight for the deadlifts that you can cycle through at least 10 reps before having to take a break, and only having to break once each set. If you’re comfortable balancing a handstand against a wall, do shoulder taps or shifts. If not, no problem! Do a plank on your hands and reach your hand to your opposite shoulder. Try to break the taps in 2-3 sets. Target 5-10 minutes for the WOD.

For the weighted deadlifts, coaches will help you warm up to your working weight (moderately heavy or about 65-70% of your 1RM) and you’ll do that same weight across for 3 sets of 5 reps.

Post Time + Weight to Comments.

HOME WOD

21-15-9 Glute Bridge
42-30-18 Plank Shoulder Taps

ENDURANCE

Rest