Warm Up
5 Minutes of Rowing/OR Bike
Then…
3 ROUNDS (with empty barbell):
-10 Good Mornings
-10 Deadlifts (Shin Level)
-10 Front Squats
-10 Strict Press
-5 Thrusters
WOD “Hades”
-100 Thrusters For Time
Every Minute on the Minute Perform 5 Deadlifts
(Deadlifts Start at 1:00)
Suggested Weight Men: 75#
Suggested Weight Women: 55#
Score: Total Time to Complete 100 Thrusters
Goal: 9-14 Min
COACHES NOTES
So your objective in this workout is to complete 100 thrusters but the catch is that you have to stop every minute – starting at 1:00, NOT at 0:00 – to perform 5 deadlifts before picking back up where you left off on the thrusters. You’ll continue to do that every minute until you hit 100. At that point, you’ll note the time and that’s your score.
Be careful not to peacock this one, guys! One good strategy for staying composed and keeping a smooth pace is to give yourself 10 seconds before the start of the next minute to rest and get ready for the deadlifts. Use the last deadlift rep to get the barbell to your shoulders for the thrusters. Choose a weight that will allow you to complete 8-12 reps every minute!
BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
CUSTOMIZATION
Wall Balls
BARBELL DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don’t lean back.
To lower – reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.