Tuesday: Heavy Deadlift and Run+Rope Climb+Clapping PU

Strength:

Deadlift
3-3-3-3-3

(Use  70% of your 1 RM, or ~10# heavier than two weeks ago, for all five sets; 60 seconds rest in between each set.)

WOD
3 Rounds

  • 400 M Run
  • 3-15 ft.Rope Climbs**
  • 10 Clapping Push-ups**

**Rope Climbs-If using the new 12ft. ropes each rep counts when touch the top of the I beam.
-Sub 10 ring rows or
5 rope pulls (starting on the ground pull yourself up to a standing position and then lower yourself back to the ground, this equals 1 rep. Try and use mostly arms.)
**Clapping Push-ups-sub 20 Hand-release push-ups

-Also-

Join Jason tonight at 7:45 for Mobility!

This week’s mobility class has two goals:
1) Learn a couple of extra shoulder/upper body mobs
2) Work on your issues! Come with an idea of what’s limiting/bothering you, and we’ll go through the process of systematically improving what’s holding you back.

25 thoughts on “Tuesday: Heavy Deadlift and Run+Rope Climb+Clapping PU

  1. DL – 245

    WOD – 11:41 Rx
    run thru the length of the mats 20x = almost exactly 400m

  2. DL – 221#

    WOD: 9:11 rx – first rope climbs ever and it went reasonably well even with slippery wet soles from the run.

  3. DL: 128#
    WOD: 9:26 (BB pull ups, knee clapping push ups)

  4. dl: 200
    wod: 9:41, row for run

  5. DL @165.
    No WOD b/c I’m sick sick sick.

  6. dl: 255 deficiency + overhand grip
    WOD: fail on last rope climb. started rope climb in sitting position.

  7. Warmed up with 202 double unders in a row

    Deads at 275#, felt easy

    WOD, with camo vest, 10:25

  8. DL: 127#
    WOD: 10:49 (row, 5 rope pulls, knee clapping PUs)

  9. DL: 170#
    WOD: 9:57 (5 rope pulls/round)

    1. Whoops… that’s my time above :)… Joe Fail

  10. DL: 154#

    WOD: 10:10, Running, Rope Pulls, Clapping Push Ups

  11. DL: 112#
    WOD: 8:41 (Ring Rows and Clapping push ups on knees)

  12. DL: 144
    WOD: 14:36- 20 PUs and 1st rnd 10RR, 2nd and 3rd rope climb to the knot (too afraid to release the rope and touch the beam)

  13. My first regular class!

    WOD: 10.16 (sub Ring Rows and 20 Hand-release push-ups)

  14. DL: 177 (scott suggested focusing on the knees to make sure not favoring right side)

    WOD: 10:24 (row, 10 rope pulls, clapping push-ups)

  15. 267
    9:53, started each rope climb from sitting position with feet off ground

  16. OHS: 145
    WOD: 8:20rx

  17. DL: 121#
    WOD: 9:22 (RR, clapping knee PU)

  18. DL: 138# (PR by 17#)
    WOD: 10:04 (Row for run, Ring rows for rope climb)

  19. DL: 173#
    WOD: Either 13:24 or 11:24 I don’t remember, and mostly rx’d. I used the shorter ropes and my arms aren’t quite long enough to reach around and touch the top of the I beam.

  20. DL: 165
    WOD: 15:22 rx-ish (rope climbs to the knot)

  21. 247#
    10:07 (9 strict pu, 20 hog pu)

  22. Made up the DL on Saturday – 132#, no wod.

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