WODs
 | Tue, Feb 23 2016 |  |
| Deadlift Max | 20160223 Summary | Deadlifts 5-5-3-3-1-1 | 20160223 MetCon | Other Results |
Deadlift Max
(Weight,  Main)
Find your 1 rep max deadlift weight.
Planned: Fri,Sep29,2023 Sat,Nov10,2018 Tue,Feb23,2016 Wed,Oct14,2015 Fri,May16,2014 Thu,Jan16,2014 Fri,May3,2013 Tue,Feb12,2013 Tue,Dec4,2012
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20160223 Summary
(No Results Tracked)
Before class, complete a 20 calorie row and mobilize as necessary.
:30 WARMUP
As a group, complete the following:
30 second plank
30 second hollow rock
30 second 3rd world squat
30 second superman
30 second Good Mornings
30 second wall sit
30 second bar hang
30 second couch stretch per leg
20 seconds squat jumps
30 second HS hold
30 seconds of butt kicks
:40
Deadlift Strength
:00
20160223 MetCon
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Deadlifts 5-5-3-3-1-1
(Weight)
5-5-3-3-1-1
WarmUp to 50% 1RM
then;
Perform the following deadlifts
5 @ 65%
5 @ 70%
3 @ 75%
3 @ 80%
1 @ 85%
1 @ 90%
| Sarah | 215 Rx | 145x5,160x5,170x3,180x3,190x1,215x1 | | Duane | 405 Rx | 260x5,280x5,300x3,320x3,340x1,360x1 |
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20160223 MetCon
(Time, Rx+)
For Time:
50 WallBalls (20/14)
40 Push Presses (115/75)
30 SitUps (GHD for Rx+)
20 Walking Lunges (with 45/25 Plate for Rx+)
10 SDHP (115/75)
| Duane | 7:24 Rx | | | Sarah | 7:46 Rx | |
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| Sarah | Row 5K | 22:39 Rx | worked underhand rows for 1500m |
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