WOD 7/30/14 : Workout of the Day

A Reebok Recognized Affiliate
An Official USAW Club
Established 2009
Fitness is more than just a workout...
and CrossFit 817 is more than just a gym! 
Join us for a free intro class and discover what more is in your Future! Every Saturday at 10:30am

WOD 7/30/14

by Crossfit 817 on 07/30/14


Deadlift 3-3-3-3-3 

Use the heaviest weight you can for each set. Rest as needed between sets.

20 min time cap.

WOD - 7 Minute Diane Ladder (1,1- 2,2- 3,3….) Total Reps -Men’s Rx- 225 lb Deadlift, Hand Stand Push Ups 

-Men’s Scaled- 155 lb Deadlift, Hand Release Push Ups 

-Women’s Rx- 155 lb Deadlift, Hand Stand Push Ups 

-Women’s Scaled- 105 Deadlift, Hand Release Push Ups 

Each athlete has 7 minutes to complete as many rounds and reps as possible of Deadlifts and Handstand Push Ups in a classic ladder. 

The rep scheme is simple 1 Deadlift + 1 Handstand Push Up (Round 1), 

2 Deadlifts + 2 Handstand Push Ups (Round 2), 

3 Deadlifts + 3 Handstand Push Ups (Round 3), 

And continue up the ladder for 7 minutes. Post total rounds and total reps. 

Comments (0)

Leave a comment

Beyond the Whiteboard is included in your CrossFit 817 Membership.
The CrossFit Journal is a chronicle of the empirically driven, clinically tested, and community developed CrossFit program.
CrossFit 817 is proud to be a Reebok Recognized Affiliate.
Our Philosophy CrossFit 817 is a 100% dedicated CrossFIt training facility!  From our Fundamentals to our Competitive program, we provide an affordable way to reach whatever your personal fitness goals are.  We offer one of the largest selections of specialty programs to chose from, each taught by highly specialized coaches.