Wednesday Workout: Deadlifts and a Countdown

Sign up for the gymnastics seminar with Chris G on October 20!

STRENGTH

Deadlift, 6-6-6-6, 20X0 Tempo, rest 90 seconds to 2 minutes between sets

WOD

Level 1

10-8-6-4-2 Reps for Time of:

  • Ring Row
  • Burpee
  • Wall Ball to 9′ Target (14/10)

Level 2

10-9-8-7-6-5-4-3-2-1 Reps for Time of:

  • Pull-up
  • Burpee to 8″ Target
  • Wall Ball to 10′ Target (20/14)

Announcements

Gymnastics Seminar with Chris G!  October 20 (Sunday), 9-Noon

Want to finally get that first muscle up or learn some great drills for how to get there?  Sign up for the gymnastics workshop with Chris Garay (“Handstands, Rings, and Pistols”)!  RSVP on the Facebook Event and use our TicketLeap link to register today!

Yoga

Mark your calendars, because we will be hosting a Yoga class on November 3 (Sunday) at 2pm!  Free for members and $5 for non-members if you want to bring a friend or two!  Stay tuned for more details.

Paintball!

We’re playing paintball on October 27 (Sunday) at ZwackerZ Paintball!  Anyone can join in on the fun, especially if you’ve never played before!  There’s a sign-up sheet next to the chalkboard in the gym, and you can also RSVP to the Facebook Event.

19 thoughts on “Wednesday Workout: Deadlifts and a Countdown

  1. DL: 185
    WOD: 11:25

  2. DL: 225
    WOD: 8:44

  3. C’ville Burn
    5 rnds, 45 sec work/ 15 sec rest (1 min rest between rnds)
    Sandbag Step ups (34#@20″)
    Wall Balls (rnds 1&2 @ 14#, 3,4&5@12#
    Slam Ball @20#
    Total: 257

  4. DL: 165#
    WOD: 14:15 (banded pull-ups, rest rx)

  5. DL: up to 225
    WOD: 12:57

  6. DL: single leg @ 99#
    WOD: 8:46- sub 25# slam ball for wall ball

  7. DL: 225,245,265,275
    WOD: 9:00 rx

  8. 185, 225, 245, 265
    WOD: 10:51 rx

  9. DL: 134 KG (set of 5)
    WOD: 8:12 Rx’d

  10. DL- 155#
    WOD- 11 something but lost count…12# wb

  11. DL: 185, 205, 225, 225
    WOD: 9:27 rx

  12. DL: 155#
    12:25 rx

  13. DL: 155,175,195,195
    WOD: 12:18rx

  14. DL: 135, 145, 155, 165
    WOD: 7:07 (Level 1 reps, but Level 2 movements [except, let’s be honest, my WB was not getting to 10 feet 😛 ])

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