WOD
“It’s Quiet Uptown”
21-15-9 Deadlift
42-30-18 Handstand Shoulder Taps
Deadlift
3 x 5
Deadlift 1: 225/155
Deadlift 2: 65-70% of 1RM
21-15-9 Deadlift
42-30-18 Handstand Shoulder Taps
Deadlift
3 x 5
Deadlift 1: 185/135
Deadlift 2: 65-70% of 1RM
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
6:58 MCx
175#
5:27 MCx
3×5 @ 275#
5:42 135# shifts, 3×5@145
4:03 135# splank taps
3×5@ 175#
2:57
55# RDL
high plank taps
135# DL and plank taps. forgot to time it
8:04 225# / some air under my hand
275#
3:09 (225#/plank taps)
3×5 @ 275#
3:50 105#/hs tap
3×5 at 125#
4:17 135# HS hand lifts & shifts
155# 3×5
105# DLs, WW w/hand shifts
125# DL cash outs
3:43 85#
3×5 125 #
3:51 max
255# for 3×5
75# DL/plank ST 6:54
3×5 105# 2:45
DL: 1 @ 115#, 3 @ 125#
5:02 — 135#, handstand shifts
165#
6:23 105#/ hs taps
3×5 125#
2:20 @ 135# / 205# DL
plank taps*
5:31 135# HS hand lifts
155#
Mv Move
3:39
21-15-9
Deadlifts 85#
42-30-18
Plank taps
115# for 3×5 deadlifts
4:36 (105# and plank shoulder taps)
135# for 3×5
HOME
50# DB deadlifts, handstand shifts with lifted hands, not quite to the shoulder
6:23
155#
feet inclined (60°) plank taps
190# 3×5
5:27 50# dl burpees
3:32@185#. Plank taps
225#