Romanian Deadlifts and AMRAPS

Start with a shoulder-width stance and use a “clean” grip — an overhand (pronated) grip set just outside the legs. Stick your chest out and retract the shoulder blades while maintaining natural curves in the spine. Initiate the movement by pushing the hips backward. The knees will naturally bend (slightly that is) as you descend and the shins should remain vertical. Make sure to keep the bar close to the body (even dragging along the thighs) and the back flat, which will minimize the risk of injury. Keep the arms straight throughout the movement. If you’re doing it right, you’ll feel it in your hamstrings. For most people, the bar will just cross the knees before the back loses form. At this point, it’s time to reverse the movement and come back up. Don’t allow the back to round and don’t hyperextend the spine at the top of the movement. In other words, stand tall at the top, but don’t lean backwards. WOD 6min Amrap (#1, #2, #3) 1min Rest in between Each One A. 200 Single Unders B. Kb Snatch (AHAP) A. 400m Run B. Push Ups A. 300 Ring Rows B. Abmat Sit Ups Add up the “B” for your score]]>