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2024 Spring Festivus WODs 2 & 3
Strength:
“The Walking Dead”
For Load
5-reps at 8 stations Every Minute on the Minute Deadlift Ladder
EMOM, athletes will perform 5 consecutive reps at one station. If successful, at the turn of the minute, the athlete will proceed to the next bar and perform 5 consecutive deadlifts. Once the athlete has successfully made it through 7 stations, they will perform 5 consecutive deadlifts at the 8th, and then get extra points for any additional deadlifts they perform in the remaining part of the minute. The additional deadlifts do not have to be consecutive.
There will be barbells ranging from 75# to 315#. Athletes will choose what path to follow.
Conditioning:
“3-6-9, It’s All Fine”
3 Lateral burpees over the bar
6 Hang power cleans*
9 Alternating front rack lunges*
3 Rounds for time
(4:00 cap)
*Intermediate: (95/65), Beginner: (65/45), unweighted lunges
Post results and experiences to comments
395
2:18
Ended at 125# for deadlift ladder
2:50 on 3,6,9 with 45# cleans and did weighted squats instead of lunges
240
1:49 Rx
Today felt good. I felt energized. Much better day than Wednesday. Deadlifts still feel rough post back issues but we are getting better.
185# PR
4:11