Strength
5 Rep Deadlifts Unbroken, 5-10 Pounds Heavier than Last Week
WOD
10 Minute AMRAP
- 6 Squat Cleans (55kg / 30kg, scale to power cleans if new)
- 12 Pullups
- 24 Double Unders
Charlottesville's most experienced functional fitness and weightlifting center.
Really just 30kg for the women? Why did I think it was 85#?
Don’t get me wrong I’m cool with 30kg!
DL: 221#
WOD: 4rds 1 SC (67#, RBPUs)
DL: 109#
WOD: 4 rds + 3 SC (37#, BBPUs 2rds then GBPUs, 48SUs)
DL: 189 (did 199, but meant to do 189, and form wasn’t great)
WOD: 4 2/3 rds, 89#, JPU after rd 1
DL: 214#
WOD: 3 rounds + 4 pull-ups Rx
DL: 133#
WOD: 3 + 2/3 rounds (45#; GB pullups; 5 DU + 60 SU)
153#, 4 rnds 3 squat cleans @ 45#s
dl: 177#, sucked with the higher weight so went down, womp.
Wod: 3 rounds, 6 squat cleans, 8 pullups rx
Nice work!
DL: 285 # I was smart enough to start wearing my oly shoes again. Kinda forgot how nice it makes everything.
WOD: 4 rds +6 cleans @115# and w/ 48 Single unders per rd
WOD: 5 rounds + cleans + 4 pullups RX
5 rnds + 6 sq. cleans + 9 pullups RX
@home and @JMU
DL: 240#
WO with KIN 421 student: 3 sets of 8 strict pull-ups, row 500m (my idea), bike 15 min, static planks (front, both sided, band ack), 2 set of 15 reps overhead squat with 12# weighted bar, stretching.
dl: 187#
wod: 4rds 6sc 3pu (45#,red band)
DL: 209# (new 5-rep max! Woot! I remember when that was my 1-rep max…)
WOD: 3 rnds +8 PUs Rx
Reallllly need to work on PUs (kipping and strict) again. Oof.
No dl.
5rnd, 6 SC, 6 PUs
DL: 99#
WOD: 3 rds + 33 SUs (37#, Hang Clean/Front Squat, RRs)
Although I did do DUs the first round and had never done consecutive DUs before today.
287#
4 rounds + 6 sc
DL: 265#
WOD: 2 rds even, Rx cleans, strict pullups (the gym only has a gravitron, no kipping on that thing) and du rx
i miss real gyms… *sigh*
Keep up the hard work. Stay inventive and have fun. Don’t forget to work on body weight exercises.
about to go hit up the park with my rings and rope
no dl
WOD: subbed 50kg bench press for sqc (can’t use knees!) – 6 rds + 6 bp
DL: 138#
WOD: 4 rnds+ 3 sc
dl: 111#
WOD: 3 rounds + 6 hanging clean-squats, 12 ring rows, 42 single jumps (45#, green band for 2 rounds and RR for 3+ rds, single jumps)
199#; WOD- 3rds 55 for rd 1, 67 for the rest, little band for rd 1, gr for rest, du’s for rd 1, 3/1 su’s for rest. pretty confusing.
Deadlift – 353#
4 rds + 6 cleans, Rx’d
DL: kept it light at 109# since I hadn’t done deadlifts in a while
WOD: 5 rounds 2 cleans (45# hang cleans then full squats, greenband PUs, single under sub)
Thanks everyone for helping with my car trouble! She’s now safe at home with a new battery 🙂
What is family for anyway.
DL 331#
WOD 5rds RX
DL 155#
WOD 3 rnds + 15 SUs (57# hang pwr clean to front squat, RRs, 3:1 SUs)
DL: 210#
WOD: 3 rds + 6 sq clean (95#)
DL 111#
WOD: 3.5 rounds (67# squat clean, RRs, 72 SUs per round)
311# DL
4 rounds + 6 squat cleans 50kg
I thought 50kg was the rx weight! oops
DL: 89#
WOD: 4 rds 5 ring rows (35#, ring rows, double unders)
DL: 126#
WOD: 2 2/3rds rounds (45#, RR, SU), + 38 more SU.
DL 275lbs. WOD 3 Rds +4 PU rx.
@Hotel in Amman
WOD: 3 rounds + 6 PC + 12 PU (jumping towards the end: pull-ups were on the 4″ square crossbeam on a Smith machine – very tough on grip and no kipping). Sub power cleans @ 70# and sub 72 SU per round, will work on DU while I am here).