Monday, October 28th

Main – WOD

Slow-Mo Deadlifts (No Measure)

Slow motion deadlifts at a light weight. There will be a 5 second pause at 1) mid shin 2) knee and 3) full extension before reversing the process. Repeat the process 5 times without coming off the bar (instructor will call out when to move to next position).
Use no more than 50% of your working weight. Partner up for this drill and alternate sets. You will go through the slo-mo cycle 3 times.

Borus (AMRAP – Reps)

5 Minute AMRAP:

15 Wallballs at the top of every minute, then accumulate as many deadlifts as possible with remaining time left in the minute.

*Your score is the total amount of deadlifts that you accumulate in 5 minutes.
Rx = 185/115

Rx+ = 225/135

There may need to be multiple heats run for this WOD. If so this will become a competition WOD where one heat will judge the other heat.

This is meant to be an all out sprint workout.


3 sets to accumulate as many strict pull-ups as possible. There will be a 2 minute rest in between each attempt. Record which band you used if you need to scale.


So, You’re Stuck.

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

Warning: Intense.

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again


Talk with a coach about your goals. Get the plan to achieve them.


Take the first step towards getting the results you want!