Thursday 150903
3 RFT:
5 Deadlifts 275/185 RX+ 315/215 55+ 225/140
10 Box Jumps 24/20 RX+ 30/24″ 55+ Stepups 24/20″
10 T2B
5 Deadlifts
200m Sprint
10 Pull-Ups RX+ C2B
Post time to responses.
Thursday 150903
3 RFT:
5 Deadlifts 275/185 RX+ 315/215 55+ 225/140
10 Box Jumps 24/20 RX+ 30/24″ 55+ Stepups 24/20″
10 T2B
5 Deadlifts
200m Sprint
10 Pull-Ups RX+ C2B
Post time to responses.
Strength: Deadlift (5 sets of 5) 1sec up, 2 sec pause, 3 sec down
5×5 with 315#
*
WOD rx (275#, 24 box, reg pull-ups)
15:50
*
Core development
– 1 min high plank hold
– 30 GHD sit-ups
– 1 lmin ow plank hold
– 30 – 4 count flutter kicks
5 sets of 4 @ 225
WOD with 255#, 30″ box, and CTB:
15:58
Deadlift tempo strength
4×5 215#
Wod with only 7 t2b (trying to save hands)
11:38
Core development
5 sets of 5 DL tempo w/ 135#
WOD w/ 135#
BJ’s w/ step downs
12:11
CORE
30 seconds high plank
30 seconds low plank
15 GDH’s
5 x 5 DL 1-2-3 tempo @ 135#
WOD = 13:37
135# DL
20″ box steps
20 alternating lunges sub for 200m runs
core development
1 min high plank hold
30 GHD sit-ups
1 min low plank hold
30 x 4 count flutter kicks
Deadlift 1:2:3
5@365
5@365
4@365
4@365
4@365
WOD w/ 315 and GHDs=13:27
Strength:
5 sets of 4 @ 195 (successfully saved my back from utter destroyage)
WOD:
My DL max is 275 so… I didn’t do 275 for the wod…
205#/24″/toes to rings/ring rows
13:47
Strength:
4 x 4 @ 275# Back started to lock up so only did 4 sets of 4
WOD
RX
10:46
Tempo Deadlift 5×5
first set @175 and rest @185
Wod rx+
9:50
Tempo Deadlift @ 245#
WOD w/225#
9:48
5 sets of 5 @ 225
WOD rx+
12:37
Tempo DL 135#
WOD with 155#
10:30
wod w 215 13:20
Tempo deadlift 125#
WOD w/125# DL, Step up to 20″ box, 5 T2B attempts, 5 knee raises, and
ring rows for pull ups
14:46
This is a fun WOD! This is a good running pic.
Tempo Deadlift
5 sets of 5 @ 315#
WOD
Rx+
Everything unbroken
Time: 9:56
Tempo Deadlift
1 set 3@225 (miscounted plates haha!) and 4 sets of 5@205
Wod rx
12:12
Finished with 15 butterfly sit-ups and 15 GHD
Strength: Deadlift w/335
Wod rx+:
10:45 C2B got me. Can’t butterfly with them that well.
Core development
Strength
5 x 5 @ 275
WOD as rx’d
17:28
I actually ran today, so there’s that…
Tempo DL with 165#
WOD with 185# and 24″ box
8:43
Wod rx+
13:51
Strength – Deadlift 1:2:3
5 x 5 @ 225
WOD as rx’d
9:42
Deadlift tempo
1st two rounds @195#, last 3 rounds @ 205#
Wod rxd
12:12
DL 1.2.3
5X5@275
Mod Wod = 9:52
(225#, CTB, 20′ step ups)
Strength @ 275
WOD rx’d – 13:20
Dupler, waiting…..
3rm OHS 205
Tempo split jerks 3×3 @185
Run mile
50KBS 55#
200meter 185# overhead carry
18:45 (worst thing I think I’ve ever done)
Tempo dead lifts 225#
WOD at 225# DL
14:53
5×5 @ 225
Wod rx+ : 9:53
Core stuff
I noticed you ran, Dave! Yay!!!
Michelle apparently we need a calculator when we lift. 225# hahaha, I thought that felt heavy.
DL tempo
4@155
5@155
4@155
4@155
5@155
WOD W/155,step ups, and GHD
12:47
Tempo deadlift 115#
WOD w/115# DL &
ring rows for pull ups
14:14
Core work
Tempo deadlifts
5×4 @135
WOD w/165#
10:43
Tempo DL with 165# 5×5 with the Stephinator
WOD rxd
10:37