Warm-up
Deadlift
5-5-5
(55%,65%,75%)
The weight you use for your last set of Deadlift will be the weight you use for the wod.
Your last set is only five reps, this is meant to prepare your body for the wod, not burn you out.
WOD
- 5 Deadlift
- 21 Box Jumps
- 21 Knees to Elbows
- 5 Deadlift
- 15 Box Jumps
- 15 Knees to elbows
- 5 Deadlift
- 9 Box Jumps
- 9 Knees to Elbows
- 5 Deadlift
Deadlift weight (75% of your 1 RM)
Box jump (M-30 inches W-24 inches)
DL: 133, 155, 177
WOD: 10:34 (27″ box)
DL: 77, 89, 111
WOD: 10:03 (111#, 18″ box)
DL: 99, 116, 133
WOD: 8:53, RX @ 133#
DL: 121, 143, 165
WOD: 7:40 (165#, knees-almost-to-elbows)
DL: 100, 122, 145
WOD: 7:24 (145#)
DL: 117, 133, 155
WoD: 8:47 (155#)
185, 225, 245
6:08 @ 245
6:37 @ 245#
DL: 187, 221, 255
WOD: 7:50 @ 255
DL: 111, 133, 150
WOD: 7:59 (150#)
DL: 133, 155, 165
WOD: 7:37 @ 165 (little too light, but form felt good)
DL: 138,160,177
WOD: 8:29 @ 177 … but unlike Taylor, my form was not so good
DL: 89, 111, 135
WOD: 10:30 @ 135 (DL felt pretty good & light, K2B killed me…still need more instruction/practice on rocking/kipping)
4:09, 269#
DL: 89, 101, 111
WOD: 7:21, 111#,
DL: 195, 210, 255
5:00 @ 255#
And where’s the Beyond The Whiteboard post for today? I made up today’s WOD and posted it on my own, so feel free to use that one.
5:21 @ 330
Logan and Eric you guys smoked it!!
8:07, 145#. Subbed weighted lunges(plate overhead) for BJ cuz of foot injury.
10:18 @175#
7:49, 132#
8:30, 190#
DL: 101, 118, 137
WOD: 7:46 Rx @ 137#
DL: 89, 99
WOD: 7:14 (99#, 18″, uglyish K2e) – prob could have gone heavier on the DL
DL: 133, 155, 180
WOD: 5:52 @180#
DL: 89,99,99
WOD: 7:46 (99#,18″ box)
7:05 (84#, 12″, knees [near] elbows)
DL: 95, 111, 133
WOD: 8:40ish..ould have written that down.. (121#, 24″, knees-to-tri)
5:11 @ 205#
DeadLift: 157/ 179/ 201
//WOD – 1002
On Thursday 9/15
DL 5×5 — 60, 70, 80, 90, 100kg