Strength WOD 3/17/14: 7×2 Deadlifts @87.5% – Post Loads

Check out the Renegade Rowing Workshop being held at Mt. Strength CF in Winchester, MA this Saturday!

Rowing WOD:

Happy St. Patrick's Day from Thor, Terese, and myself! Renegade Rowing Team Sign Ups!

Happy St. Patrick’s Day from Thor, Terese, and myself! Renegade Rowing Team Sign Ups!

15′ PYR30 (Pyramid @30s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@26s/m, 28, 30, 28, 26**, 24)

  • Post Split @30 and Split @26** after Ratio Shift

6′ Mobility: Couch Stretch, Pigeon Stretch, Posterior Chain Floss

12′ CAS26

2′, 2′, 2′, 2′, 2′, 2′ (@24s/m, 26**, 24, 26**, 24, 26**)

  • **Target split at 26s/m comes from Split @26 after Ratio Shift in PYR30
  • Post Splits for each 2′ segment @26

Strength WOD:

7×2 Deadlift @87.5%

  • Post Loads to Comments

Conditioning WOD:

“The Jumping Leprechaun”

5 Rounds For Time

10 Box Jumps (24/20 in.)

10 Push Ups

50 Double Unders (If broken add 10 Burpees before next round)

  • Post time to comments.

I hope you all enjoyed your St. Patrick’s Day weekend and you’re ready to celebrate the official day today by wearing something green and working hard!  This is one of the last big weeks of training before we start to focus in and dial some things back before our next 2k.  The focus of today is Strength, so be sure to get in the Strength WOD of 7×2 Deadlifts.  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

Give us your best and share your results and experience to comments!

Happy St. Patrick’s Day!

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