PERFORMANCE

Warm-Up.

“Mind Muscle” Warm-Up for Hinging Movements

Followed by…

Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed

Then…

A.
Every 2 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

Compare results to April 30, 2021.

B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)

Compare results to April 30, 2021.

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Civ 19
Civ 19
January 4, 2022 12:40 pm

175kg DL (385#) new 1rm!
Wod
Rx 121 reps

Andrew Craig
Andrew Craig
December 30, 2021 10:58 am

Was only able to max it to 310 on deadline, but it felt heavy while getting over a cold.

6+6 using 155

Janelle Winston
Janelle Winston
December 29, 2021 6:08 pm

Did a version of yesterday’s

FT:
8 rounds
400 m run
8 strict pull ups
10 HSPU or Ring dips.

30:41

Aaron Danielson
Aaron Danielson
December 29, 2021 3:48 pm

A. 355 15# PR over last 1rm in 2019
B. 5 + 8 bjo kept pace at a point for perfect form felt smooth.

Mike
Mike
December 29, 2021 2:02 pm

M 51/195/6’
6+1

Candy Olkey
Candy Olkey
December 29, 2021 11:55 am

Great WU..how I’ve missed the MM mobility!
A. Deadlift
130# x8, 155×6, 180×4, 200×2, 200×1, 202×1, 175×6, 175×6
***had to fight hard for that 202# today

B. AMRAP 8 min – 8 Rounds + 13 Reps
6 Deadlift @ 155#
12 Box Jump Overs @ 20″
***All UB, BJO done lateral with step down. 6 reps less than in April, but my second best out of 6 times doing this workout. After a month off..I’ll take it!

C. Ski Erg
1000m – 5:05
rest 1 min
750m – 3:57
rest 45s
500m – 2:34
rest 30s
250m – 1:16

Bryan
Bryan
December 29, 2021 7:51 am

RX, 5 rounds even