Workout of the Day
A.
Every two minutes, for 20 minutes (5 sets of each):
Interval 1 – Banded Deadlifts x 6-8 reps
Interval 2 – Banded or Weighted Push-Ups x 10-15 reps
B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
245/175 lb Deadlift
Burpees Over the Barbell
B
Did Rx @ 10:52
A. Deadlifts @ 225# x 6, banded push-ups x 15, used a blue band for resistance on both
B. 14:27 Rx … destroyed me. 87 degrees in the gym today and I thought I was going to meet Pukie
A1: Didn’t have any bands around so I did some quick pulls with 135 and 185
A2: Weighted sets of 12 with 10#
B: Rx at 245 in 16:33. That was a monster. My max is only 335 so I couldn’t go unbroken.
Great job, Nickalaus!
A. Class subbed banded DL for Snatch Grip DL. Worked up to sets of 8 with 185. Did rogue green band for sets of 15 on pushups
B. 11:47 RX. Burpees weren’t as bad as last fridays. Broke up my deadlifts in half for all sets except 4-1. Fun to move some heavy weight!
Nice, Dan!
A. Completed
B. 8:12 @ 155#
Great job, Brian!
How should we choose the band weight for this? Thanks!
Sorry I just saw this. Were you able to figure out which band to use? The idea is to make it more challenging on the way up stability wise (and of course with the resistance) but also on the way down resisting the band that’s pulling you too fast downward.
Thanks Michele! I got it!! 🙂
A. 6×115# with red band each set
15 Push-ups on knees on parallettes;
B. Slow: 15:23 Rx’d for 10s, 9s, 8s, 7s, and then dropped down to 155# DL for remaining rounds (felt good at rx weight but DL were taking longer than I expected; also I didn’t want to push it too hard since it has been a while since I have deadlifted, and I wasn’t sure how my body would respond)
Good call! You’re doing great!
made up yesterdays front squat… 250/290/315/335/350/365/390/407 20# PR pretty excited about this one, been chasing 400 for a while
A. DL stepping on a green band 155×8-205×8-225×7-225×7-225×6
Pushups also green band 15-15-12-12-15
B. 10:38 RX, i already get winded enough doing bodyweight stuff, that south texas
heat gets the garage pretty steamy and makes it harder to catch a breath
PR Stars!!! HUGE PR nice work Bz
Thanks bro, my back not gonna be as happy about it as I am tomorrow
Awesome!! Great job for sure!
A. DL with green band. 8 reps at 135, 155, 165, 165, 165.
Pushups with green band. 15, 15, 15, 12, 12.
B. 10:00 flat RX. DL UB. Burpees felt terrible today.
Great job, Jon. Maybe the burpees will feel better today?
A. Completed
B. 7:48 @ 185lb
Super fast!
A. Deadlift: 95#, blue band, clean grip. Focused on form and speed
Pushups: 15 reps, Green band
B. 9:29 Rx. All Deadlift U/B
Great job, Josh!
A1. 185# with 2 inch band
A2. 10 push ups +45#
B. RX 12:47
Nice work, Kyle.
A1 220lb with 2 inch wide band ( 2nd strongest available) 6 reps each set
A2 10 reps with mid range band
B rx’d 10:56 bar facing burpees Set 9&8 only sets without unbroken dead lift
That was a sneaky little wod that kicked me square in the jaw by the end
Haha yes!
One day behind and short on time.
Front squats
135#,155#,170# 180#,190#, 200#, 210#, 220# (might be a pr, if not, it’s damn close)
Chased each set with 5CTB pullups
Nice work, Justin!
A. Completed
B. 7:26 @ 135lb – Focused on nice and slow form with the deadlifts. Almost makes the legs hurt more this way!
Indeed it does. 🙂 More time under tension.
Banded Deadlifts using a black rogue monster band taco’d over the center of the bar and stood on: 135×6, 185×6, 205×6, 205×6, 205×6
Banded push ups with the blue monster back twisted around back 10,10,15,15,15
B) RX’d 11:07 another deceiving WOD that was rough in the middle. Went unbroken on sets of 10,5,4,3,2,1 but the 9,8,7,6 I was in a dark, dark place.
Awesome job, Ty!