Friday: Short and Sweet

Spend the first 10-15 minutes working on your goat (what you aren’t good at, but want to be better at).

WOD

  • 1 minute BW Deadlift

then immediately

21-15-9

  • Lateral Burpees over your DL bar
  • Double Unders

then immediately

  • 1 minute BW Deadlift

Record total time as well as total reps of your Deadlift (first + the second minute)

20 thoughts on “Friday: Short and Sweet

  1. GOAT: Pistol progression work to try and even out my left/right leg issues
    WOD: 6:45, 43 reps Rx (155#)

    1. Nice work man!!!

  2. GOAT: pull-up work
    WOD: 9.12, 25 x 157#, actually got a bonafide DU today, too!

    1. Woohoo! Nice job Sam!

  3. Goat: L-sit on the rings
    WOD: 7:06/ 33 reps at 140#

  4. GOAT: a few bar muscle ups and kipping practice
    WOD: 6:33/36 reps at 167; one break on DUs…on the 15 set

  5. 5:58 – 44 reps @ 170#

  6. GOAT HSPU few max rep sets 8, 6, 5
    5:49Rx with 63 Deadlifts at 185

  7. GOAT: worked on consistently kicking up to handstands/handstand negatives
    WOD: 7:13 Rx / 44 reps @ 107#

  8. GOAT: freakin wallballs, hip mobility, more freakin wallballs.
    WOD: 7:05 rx, 35 reps @ 126

  9. GOAT: 2 pull up negatives on the minute for 10 minutes, alternating grips
    WOD: 7:53, 27 reps RX (126#)

  10. FRIDAY —
    “Pope”
    2 rounds…
    50 HR pushups
    25 squat snatches (40/30kg)
    800m run

    18:40 rx

    Then an hour later did PP 3-3-3+: 45kg, 50kg, 55kg, and forgot about the “plus” part on 55 which is sad because 55 felt realllllly good.

    SATURDAY:
    some squat clean work until at 70kg I realized squatting any more this week was just a bad idea, so no PR ties (75) or attempts for me.
    Sooooo did “DL on the minute add 5kg per pull” starting at 80kg. I ended at 122.5 kg (PR by 2.5kg) and this is solely because I accidentally overloaded the right side of the barbell by 2.5kg somewhere in there. No wonder the right side was slower to get up there! D’oh.

    1. boooo just looked and 122.5 is NOT a PR like I thought it was, just my old 1RM. Ah well, at least I got it.

  11. WOD 7:33- SU, 143# DL. DL@ around 33, I think.

  12. Goat: pistols
    WOD: 7:15; 30 reps @ 185#

  13. 6:32 Rx’d (195#) 25+17=42 DLs then some HSPUs

  14. Goat: Ring dips… and the frustration continues, soon though
    6:48 , 20 reps at 133#

  15. 6:30- 47 DL @ 160 rx (30, 17)

  16. Goat: OHS. Worked through some mobility/stretches and focused on gettin’ low. Some pull-up work (negatives/ring rows) after.
    WOD: 8:37, 37 DL@ 111 # (about 70% BW)

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