WOD files: Deadly Deads at The Dungeon

Okay beez in peez, here in Cali the weather has been awesome!  I mean, no muggy crazy heat- no heat index warning thing-a-mabobs, no crazy smog- it’s been a great summer…so we’ve been fortunate enough to get some kick ass outdoor sessions in.

Today we stayed inside and banged out the 5 round deadly deads challenge-  it goes as follows:

-DL 225 x 5 reps

-Hit the stairs, 2 flights up and down.

-Bear crawl, 20 yards.

-Jump rope, 50 jumps.

-Box jump, 10 jumps.

-Return to DL bar.

Repeat 5 rounds for time.

You can see the highlight reel at the end of the post.

I shouldn’t have to say this; but if you haven’t done a dead lift in a few months- or ever, this probably isn’t a good idea to attempt.  If you’re a ‘public gym dweller’ you can substitute the bear crawls for ‘mountain climbers’ if there isn’t enough room.  If there are no accessible stairs, do lunges, up downs, or if you’re really sick- burpees.  For bear crawls, I would probably stick with 20 steps each leg, and maybe 10 up downs or 5 real burpees.

Here’s the session on video:

Kill it!

-Mike.

PS:  Time to end on a rant!  I’m starting to see the ugly comfort zones popping up again, and I need to take responsibility for it!  Results we DESIRE, die in comfort zones.  It’s time to crank things up a notch again.  We train like warriors.  Save your excuses and your time. No more trainin’ like a punk!  You go hard, or you go home!

Related posts:

1. BeastMaker09; The WOD files
2. WOD Files III: Sleds & Bells
3. WOD Files: King of the Hill II
4. WOD Files: Week 1 Update
5. The Big 4 in September