DON’T FORGET SATURDAY IS OUR HALLOWEEN WOD, GET YOUR COSTUME SET.

21.10.26

INTENDED STIMULUS

1.) 15:00-20:00
2.) Light loading and large sets on deadlifts.
3.) Rows <5:00
4.) Maintain movement quality despite speed during the deadlifts.

RX

3 Rounds For Time:
2400/2000M Bike
50 Deadlifts (95/65#)

LEVEL 2

3 Rounds For Time:
2000/1600M Bike
50 Deadlifts (75/55#)

LEVEL 1

3 Rounds For Time:
1500/1200M Bike
25 Deadlifts (75/55#)

SKILL WORK

Pre-workout:
3 Sets For Load:
10 Front Squats (From the Floor)
– Rest 1:30 between sets

STRETCHING

Accumulate:
1:00 Banded Hamstring Stretch / Side
1:00 Pigeon Stretch / Side

WHITE BOARD BRIEF

Target Time | 17:00
• If you know you cannot keep the 1000m row around 4:30 or faster, scale the distance down.
• The deadlifts are light and you should choose a loading that allows you to complete 15 reps in a row before
resting. Similarly, don’t throw movement quality out just because you are moving fast. Avoid the tendency
to default to a straight-leg deadlift with a rounded back.
• Before we start today’s workout, we will spend some time building our leg strength with a few sets of front squats.