WOD Wednesday 200415

Gym WOD

A.
On the 1:30 x 4 Sets:
5 Deficit Deadlifts

Set 1: 2″ Deficit
Set 2: 3″ Deficit
Set 3: 4″ Deficit
Set 4: 5″ Deficit

From the 6:00 – 12:00:
Build to a Heavy Set of 2 (No Deficit)

B.
AMRAP 5:
Buy-In: 50 MB Squats
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 MB Squats
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 MB Squats
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

C.
3 Giant Sets:
:30 Seconds Dummbell Hollow Hold
20′ Dumbbell Death March
10 Cossack Squats (5 Each Side)

Rest 2 Minutes Between Sets

Limited Equipment WOD

D.
On the 3:00 x 7 Rounds:
12 Alternating Dumbbell Power Snatches
6 Burpees over Dumbbell
12 Dumbbell Step-Back Lunges
6 Burpees over Dumbbell