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WOD for Thursday 090612 – Click Here For Today’s Schedule
Deficit Deadlift
Establish 1RM
–Rest–
3 Rounds for Time:
10 Right Turn Box Jumps (20”)
10 Left Turn Box Jumps
15 Handstand Pushups
200m Run

Finisher:
Overhead Dumbbell Situps
3 sets of 10

Post Deadlift Loads and Workout Time to Comments
For the Deficit Deadlift, take 20-25 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  It’s ok to leave something in the tank for next time.  Stand on two bumper plates (25, 35, or 45lbs).  Don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout, we introduce a slight variation to the regular box jump.  For the right turn box jump, stand parallel to the box with the box on your right.  Jump and turn to your right to land on the box.  Stand with the box on your left and jump and turn to your left for the left turn box jump.  See videos that follow BUT recognize you still to stand up fully on top of the box (not like they are in the video) and you don’t not to begin an arms length away (as in video 2).  Step off the box after each jump and reset to a proper starting position.  These may feel awkward.  That’s the point!  Video  Video 2

For the finisher, grab a heavy set of dumbbells or kettlebells.  You will hold them with outstretched arms, first over your face and then directly overhead as you perform 3 sets of 10 situps.  You can do this with legs out straight, or knees bent feet flat on the floor.

Champion Powerlifter, Mark Bell, on the Deficit Deadlift
[youtube]https://www.youtube.com/watch?v=CpWsUsqBtN8[/youtube]