A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest 3 minutes between sets.
If you do not know your 1-RM deadlift, use today to build to something that feels “heavy” for 2 reps, but that is not so heavy that you compromise positioning and mechanics.
B.
Complete as many rounds and reps as possible in 12 minutes of:
9 Deadlifts (225/155 lbs)
12 Box Jumps (24″/20″)
200 Meter Run
A. Bryan – 180#, 215#, 250#, 290#, 320#.
B. Bryan – 5 rounds + 5 deadlifts.
I did this on tues, but just remembered to come post. I was super short on time so did the metcon first to make sure I got to it. Then went back and kind of sprinted through the DL.
A. 125, 145, 175, 205, 225 x 1 235 x 1 new 1 rm.
B. 4 + 21 RX – i lost about 20 sec each round waiting for the treadmill to get up to speed. (50 below here in AK = no running outside)
1/17/17 WOD
WU. 3 rds DL 8X135#, 20 sit-ups, 200 m run
A. 205-245-285-325-365
B. 4 rds + 11 w/ 205#
Tweeted lower right back Saturday, but this felt very good ; )
A. Done at 450# max. Failed set at 90% (405). Posterior chain just feels weak lately, along with a nagging hamstring pull.
B. As Rx: 5 rds + 4 DL…runs were done as a 25 meter shuttle run, all the starting and stopping really made the hamstrings and lower back tight by the end. No rebounds on the box jumps, old man Achilles don’t like them much anymore.
A. 215 260 305 345 385(f)
B. 4 rounds + 12 reps as RX’d
Posting a day behind.
A. Based on 415 1RM–Done
B. 6 rounds + 4
Good to see some times to shoot for before jumping into this.
A. 235 Sn. Grip
B. sub’d 185, Jumping Lunges, and Run in place Jump ropes.
4 + 9DL + 12 JL
Ohhhh creative with the run in place jump ropes!
Thanks
A. 145/175/205/235/265
B. Hurt my hip starting B
Did HSPU & 500 m row & abs
Oh no! What happened to your hip?!
Not sure, started my deadlifts and I’m thinking I pinched a nerve
A. 205, 245, 290, 330, 370lbs
B. 4 rounds Rx
Nice work, buddy!
225, 275, 315, 375, 405
4+10 RX 225
Great job, Josh!
Still on the road.
Mile run 8 min.
10 rounds for time. 10 push ups, 10 sit ups, 10 air squats. 13:46.
At first I read that as 8-mile mud run. That would have been interesting. 🙂
A. Worked up to 325# x 2
It was a lot easier than I thought it would be
B. 4+1 RX’d
I was debating on scaling but I’m happy I pushed it
Thanks Invictus!
Great job! By the looks of your score, no need to scale this one!
A: off of previous 1RM of 370 (a little over zealous today)
185/220/260/295/… tried 335 but failed and didn’t push it. Last set at 315
B: Rx 5 full rounds
Good job today!
A) 50/60/70/80/90 kg
B) 5 rounds 60 kg
Great job, Daniel!
A. 175, 210, 245, 280,315 (Was going off of a 350 max, 315 felt light)
B. Rx: 3 rds + 100 meters (I think, time ended while I was still running)
Great news on the max feeling light! You should be able to test it soon.
Thank you! My max back in 2012/13 was 465, just hadn’t gone for max in awhile.
A. 175, 210, 245, 280, 315, and 355×2 as others felt light
B. 4 rds + 21 RX’d
Awesome job today!
The internal rotation definitely loaded my hamstrings better
Glad you tried it!
A. Based of 305# which now feels like small potatoes! Holy crap the numbers you guys are putting up
155/185/215/245/275
B. Rx 5 rds. Proud of this I was stepping down if the box. No one need a broken PT
305?! What is your max? I’d love just a 300# someday!
305# was my max in aug ?
So strong!
Thanks to Invictus 😉 There is always room for improvement and show by the beast posting all the time!!!
First time doing performance wod since having baby (who is now a young toddler ?). Been doing fitness wod
A. 125, 145, 155, 175 (haven’t tested 1rm- did heaviest able to keep good form)
B. Scaled to 95#, airdyne to sub run-
7 rounds + 12 reps
Great job today! And welcome to the blog! Please keep posting your results and any questions you have!
Just started deadlifting again recently after 3 years of not being able to. I’ve been playing it smart and only adding 10-20 pounds per week to my deadlifts and squats to make sure there are no repercussions. Worked up to 230# x 2 For Part B, I did a combo of P & F and something special of my own (instead of the run). AMRAP in 12 minutes: 12 box jumps (step down) 12 Alt. Rev. Lunges w/ Goblet Hold (70#) 12 Burpees 6+8 – my feet were numb for the last minute which made the box jumps extra fun… Read more »
Congratulations on the improvement in your movement – way to be patient with yourself.
Thanks, Chris!! Patience is the key, as you know. 🙂
First day back after a 4-day sinus infection. This was equal parts awesome and terrible.
A) 135/165/195/220/250
B) 5+20 RX, but sub 12 cals rowed for runs (ice storm last night in MI). My goal was to do all deads UB, which I did.
Welcome back! That sinus thing has been going around. Was it an infection or the flu? Next time skate the 200…
Thanks Michelle! After two days of being stubborn and trying to “rest it out”, I caved and sought out the doctor. Good thing. Full blown infection. Skating…now THAT would be interesting!