Tuesday Workout: Deadlifts, Muscle Ups, and Lunges

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STRENGTH

Single Leg Deadlift, 6/leg x 3 sets, 3011 Tempo

Notes: Use a kettlebell, but if comfortable with movement use a loaded barbell

WOD

Level 1

4 Rounds for Time of:

  • Ring Row x 8
  • Deadlift (155/75) x 6
  • Lunge x 20 (10/leg)

Level 2

5 Rounds for Time of:

  • Muscle Up x 4
  • Deadlift (275/185) x 6
  • Lunge x 20 (10/leg)

Notes: If not able to do 4 Muscle Ups per round, sub 2x reps of difficult pull variation (i.e. chest to bar pull-up, strict pull-up, etc.).  Or, scale reps on the muscle up each round.

ANNOUNCEMENTS

Typhoon Haiyan Relief Drive at Darden

One of our members, Mahalia Parcero, is helping organize a relief effort for the people affected by the destructive typhoon, and is asking for your help!  The last day of collection is Monday, November 25!  Please visit the Facebook Event for details on how you can contribute to the relief effort (suggested relief goods, etc.), or contact her for more information:

Mahalia Parcero
(434) 422-0408
mahalia_p@hotmail.com

Sunday Recipes

Joe is helping to bring back the Sunday Recipe section, and wants your input!  If you didn’t see the post on our home page, check it out HERE.

End of the Year Party!

The End of the Year Awesomeness Party will be held on December 7, so save the date!  Time and Location TBA, so stay tuned to Facebook for event details.

14 thoughts on “Tuesday Workout: Deadlifts, Muscle Ups, and Lunges

  1. SLDL: Up to 135 bar
    WOD: 7:25 rx

  2. SLDL: 35, 53, 53
    WOD: 8:41 (8 C2B PUs 1st rd, 4 C2B PUs rds 2-5, 155# DL)

  3. SLDL @35#
    WOD 7:27 (scaled to 3 rounds, 3 MUs per round, DL@145#)

  4. SLDL: 45, 53, 70
    WOD: 8:44 (bar muscle ups, 185# deadlift)

  5. SLDL: 55, 55, 70
    WOD: 9:25. I did 2 rounds at 275, but felt like I was going to start rounding, so I dropped to 225 for last 3. I was doing ring muscle ups with a fair bit of push of from ground on each rep.

  6. SLDl:35#
    8:59

  7. 45,45,53
    8:12 – 8 PU, 165# DL

  8. SLDL: 55#
    WOD: 10:05
    1st rd 275# DL, rds 2-5 225# DL.
    Muscle ups rds 1-4; 8 C2B PU’s rd 5.

  9. SLDL: 90
    WOD: 13:38- sub 8 chest to bar PU, 255 DL rd 1 & 2, 245 DL rd 3-5

  10. SLDL: 95#
    WOD: 10:20, DL@225#, strict pull ups: 8, 8, 4, 4, 4

    Ouch!

  11. SLDL: 115# bar
    WOD: 6:58 w/ jumping muscle up

  12. dl: 35# bar
    WOD: 7:54 (8 ring rows with feet on box, 165# dl)

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