MONDAY - 20-07-20

12 Min AMRAP (As Many Rounds and Reps as Possible)

10 KB Deadlifts

20 Alternating Unweighted Step Ups

Score: Total Rounds and Reps

For this WOD you will complete 10 Deadlifts the 20  Alternating Unweighted Step Ups as many times as you can in 12 Minutes.

Using a heavy Kettlebell or 2 lighter Dumbbells or the Barbell perform 10 deadlifts starting with the bell between your feet, hinge at the hips so your chest is over the bell. Keep your heels down and bend the knees, pull your chest up keeping your arms straight and long.  Dig your heels into the ground and squeeze your butt keeping your arms straight. Once you are standing fully, hinge the hips and bend the knees to bring the object back to the ground keeping your chest up and back flat throughout the movement.

For the step ups, put your whole foot on whatever you are stepping on.  Make sure you don't allow your knee to cave in.  Press up off your heel and stand up completely.  Lower to the ground and switch feet.  For each round you will do 20 reps alternating so that ends up being 10 per side.


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  • Carol Forbes on

    13 rounds plus 2 deadlifts

  • RfUImJaF on


  • GhbasXtU on


  • Sandra on

    12 + 8 dead lifts

  • STeph on

    12 rounds

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