programs gym photos nutrition videos

This is a spin on a dot com WOD Christine I like the idea of utilizing bodyweight to prescribe lifting percentages. I'm not the biggest fan of adding in all the posterior chain work then box jumping. We adjusted the row to a ski, increased the deadlift weight and changed the box jump to double unders. We still used bodyweight as the standard for the deadliest but also added another 50%. Yes this is pretty heavy. As always if it is more than you can do perfectly then adjust the weight. For many bodyweight deadliest are as heavy as you really need to go in a WOD.