Tuesday: Deadlift and Pull-up+Push-up+KB swing

Strength

Deadlift
3-3-3-3-3

(10# heavier than last week, 70 sec rest in between sets)

WOD
AMRAP in 12 Minutes

Don’t forget Mobility tonight with Jason at 7:45

Open mobility – free time to work on any mobility pieces you choose! I’ll be around to guide everyone and remind you of things we’ve done in previous classes. Feel free to come in with questions as well.

28 thoughts on “Tuesday: Deadlift and Pull-up+Push-up+KB swing

  1. China WOD!
    Single leg db deadlifts 5×5 @ 50# dbs (heaviest in the gym, *sigh)

    WOD: sub bicep curls @ ~50# for PUs, 50# db swing, pushups as Rx
    6 rounds + 6 curls

    Also did very slow 2k row in the AM…Beijing smog is a killer

  2. DL: 138#
    WOD: 5 rounds (first 2 rounds of blueband PUs, then ringrows because of failing grip; 45# russian swings)

  3. DL: 135#
    WOD: 6 rounds + 6 PUs (Blueband PUs, first 4 rounds 45# KB, last 2 with 35# KB)

  4. DL: 167#
    WOD: 4 rnds + 3 KBswings (45#)

  5. DL: 225, WOD 7 rds (strict pu progressing/digressing to blue band jumping pu at the end; 53 kb)

  6. DL:133#
    WOD: 5 rds + 3 PU (2rds w BB, 3+ w GB) 35#KB,

  7. Deadlifts: 3×5, 3×4, 4×3 at 269# with tempo of 30X2, alternated with sets of Good Mornings at 117# (same reps, tempo 3011)

  8. DL: 133#
    WOD: 5 rds + 2 kb swings (ring rows, 45#)

  9. BS from Monday 221 x 5
    WOD – 8 rounds RX

  10. DL: 138#
    WOD: 4 rounds (BBPUs, 45#)

    First time with the 45# KB. Some swings were definitely not FROM.

  11. DL: 247
    WOD: 7 rds + 3DB rx

  12. DL: 185#
    WOD: 5 rnds + 5 PUs (55# KBS)
    Gretchen mentioned something about an extra 15 seconds, so probably only 1-2 PUs were legitimate 🙁

  13. DL: 177
    WOD: 5 rounds + pull ups + 5 swings (rx)

  14. DL: 143
    WOD: 6 rounds @ 35# KB

  15. DL: 131#
    WOD: 6 rnds + 7 RR (RR, 35# KB)

  16. Another hotel-room WOD with the Iron Gym

    5 Rounds for time

    10 deadhang pullups
    10 HSPU
    10 weighted lunges per leg
    10 knees to elbows
    10 pushups

    12:25

  17. DL: 187# (felt solid, can probably go up)

    WOD: 5 rds + 12 pull-ups (45#)

  18. DL: 185
    WOD: 5 rds + 12 Pull-ups rx

  19. dl: 225
    wod: 7 rnds + 4 dbs, 53# kb

  20. DL: 257
    WOD: 7 + 3 PUs rx + 2 ripped calluses that I had been working on for a year. Fml.

  21. DL #176 WOD 5 rds (rb pu), #45 kb

  22. DL: 121
    WOD: 8 rnds (rr, 35# russians)

  23. DL: 199
    WOD: either 4 or 5 rounds, really no idea, + 12 pullups. 53# kb but did a crappy job of getting the bell flat at the top. ripped hands up.

  24. DL: 116#
    WOD: 5 rounds + 12 PUs (25#KB, veeeeeery sloppy dive bombers, total 18RBPU, 12BBPU, 42GBPU)

  25. on Sat: 7 rds + 8 RR (26# KB, RR)

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