Gauging the Load
Today’s a great example of a useful pattern: lifting heavy using the same movement in your WOD to help you select an appropriate load. For the hero WOD to be a good stimulus, you’ll want to be challenged to complete this in less than 20 minutes. That means the Deadlift load needs to be heavy! Too light, and you’ll be flying through this. Too heavy, and you run the risk of just burning all the way out early and lifting dangerously as you fatigue. Pick the weight just right, and you’ll need rest in these sets but not so much that it reduces the metabolic intensity of this workout.
STRENGTH:
Deadlift
work up to a heavy 5
WOD:
“DONNY”
21-15-9-9-15-21 reps for time of:
Deadlift 225/155
Burpee
* Time Cap 24 mins
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, KIA April 13, 2011, in Laghman province, Afghanistan.