(Use 70% of your 1 RM, or ~10# heavier than two weeks ago, for all five sets; 60 seconds rest in between each set.)
- 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
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”
DL – 245
WOD – 11:41 Rx
run thru the length of the mats 20x = almost exactly 400m
DL – 221#
WOD: 9:11 rx – first rope climbs ever and it went reasonably well even with slippery wet soles from the run.
WOD: 9:26 (BB pull ups, knee clapping push ups)
wod: 9:41, row for run
No WOD b/c I’m sick sick sick.
dl: 255 deficiency + overhand grip
WOD: fail on last rope climb. started rope climb in sitting position.
Warmed up with 202 double unders in a row
Deads at 275#, felt easy
WOD, with camo vest, 10:25
WOD: 10:49 (row, 5 rope pulls, knee clapping PUs)
WOD: 9:57 (5 rope pulls/round)
Whoops… that’s my time above :)… Joe Fail
WOD: 10:10, Running, Rope Pulls, Clapping Push Ups
WOD: 8:41 (Ring Rows and Clapping push ups on knees)
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)
My first regular class!
WOD: 10.16 (sub Ring Rows and 20 Hand-release push-ups)
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)
9:53, started each rope climb from sitting position with feet off ground
WOD: 9:22 (RR, clapping knee PU)
DL: 138# (PR by 17#)
WOD: 10:04 (Row for run, Ring rows for rope climb)
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.
WOD: 15:22 rx-ish (rope climbs to the knot)
10:07 (9 strict pu, 20 hog pu)
DL: 90kg, felt easy
Made up the DL on Saturday – 132#, no wod.