CrossFit McComb – CrossFit

Walking Dead (Weight)

WOD 1 – The Walking Dead

5-Reps At 8-Stations EMOM Deadlift Ladder

8 bars will be pre-loaded and ready to go. On 3-2-1-Go! you and your partner will approach the first bar and, within 1 minute, one at a time, you will BOTH deadlift it for 5 consecutive reps each.

This WOD will be done EMOM style. The MC announcer will call out a “rotate” or “switch” command every minute, on the minute. Each time the rotate command is given, as long as you completed 5 consecutive reps at your bar, you will advance to the next, heavier bar.

The 8th & Final Bar Is AMRAP! – If you are successful at bar 7 and make it to the 8th, heaviest and final bar, you will be allowed to perform as many reps as possible within the 1 minute (If you and your partner are both active you BOTH have to be done within the 1-minute time allotment). To get credit for that bar’s load you must perform at least 5 consecutive reps. You will get 5 additional pounds of credit for each rep above 5 you perform. If your final bar load is 315 and you perform 7 consecutive reps you will get credit for 325 (2 additional reps above 5 worth 5lbs each).

REPS MUST BE CONSECUTIVE – For each and every of the eight bars (including bar 8), once you allow your partner to take their turn, you CANNOT return to the same bar and perform more reps.

Female Novice/Masters

75, 85, 105, 125, 145, 165, 175, 185

Male Novice/Masters

95, 115, 155, 195, 235, 275, 295, 315

Female Intermediate

95, 105, 125, 145, 165, 185, 195, 205

Male Intermediate

145, 165, 205, 245, 285, 325, 345, 365

Score 1: Combined load of each Athletes’ best 5-rep deadlift

and 5 additional pounds/rep above 5 will be given for the 8th bar.

Deadlift (3×5)

Using the deadlift ladder as warm up for your lifts – continue deadlifting on your own outside of the ladder and complete 3×5 for the cycle