PC: Pinterest
WOD
“Tasmanian Devil”
For time:
21-15-9
Deadlifts (225lbs/150lbs)
Strict sit ups
**STIMULUS**
Duration: Very short (Under 5 minutes)
Volume: Moderate (90 reps)
Load: Moderate
*White Board Chat:*
This one is short and fast! Sub 5 minutes is the goal here. The loading for our deadlifts should be moderate, relative to our ability, and something we could perform unbroken for the balance of the workout. They should take us under :45 to complete on the first round of 21. Same thing goes for the strict sit ups. Go hard in the paint on this one today!
**MODIFICATIONS**
*ALL BODYWEIGHT/NO EQUIPMENT OPTION*
For time:
21-15-9 Reps
Supermans
Strict sit ups
*VOLUME*
15-12-9
Deadlifts
Strict sit ups
*MOVEMENTS*
1. Deadlifts
– Scale the load to allow us to go unbroken with minimal mechanical deviation
– If we can we have an injury or limitation that prevents us from pulling from the floor, but can squat, front squat
2. Strict sit ups
– If 21 reps will take us over 1 minute, scale the reps to 15-12-9
– If we have an injury or limitation that prevents us from abdominal flexion, hold a plank off our forearms for :30/:20/:10