Announcements - we will meet in the 3rd floor weight room, please arrive as early as possible to claim some space.
Equipment required - barbell with lifting platform
Warm-up and instruction - start with a lighter load and work up to your starting weight. Matt and I will circulate around and provide coaching tips, etc.
WOD -
Two part WOD, make sure you leave time for both parts!
Part 1:
Deadlift
5-5-3-3
then, move to Hayes Gym for Part 2.
Advanced: 15 x wall climbs for time
Intermediate: 10 x wall climbs
Beginner: 5 x handstand holds for max time
Post loads for deadlifts and time for Part 2 to comments.
Deadlifts: 225, 245, 275, 275(2)lbs
ReplyDeleteWall climbs: 3:55 as Rx'd.
The first 5 were easy and then it got more diffcult. I kept crawling down the wall and about 2 feet away my feet would drop.
Deadlifts: 225,275,285,295.
ReplyDeleteWall climbs: 3:36.95, as Rx'd.
That rocked!
Aloha,
ReplyDelete315,335,355,365
Wall climbs x 15: 2:30
The last 5 took me as long as the first 10
Great to see a big crew this morning! Deadlifts are one of the best ways to improve overall strength!
ReplyDelete275-295-315-325
Wall climbs x 15: 2:36
Smoked!
too sore to come in today. Will make up deadlifts and stuff tomorrow.
ReplyDeleteDeadlifts: 135, 185, 205, 215. Tried to 1RM at 275 and that didn't work... Deadlift is one of those lifts I need to work on more.
ReplyDeleteWall Climbs: 2:20
Wall climbs... so deceitful.
Deadlifts: 155, 175, 185, 205
ReplyDeleteWorked on handstand holds but didn't time them.
Deadlift 225, 245, 275, 285(f)
ReplyDeleteWall climbs...too long.
Did the deadlifts w/ another WOD this week...
ReplyDelete5-5-3-3:
95, 145, 165, 185
(**headling this back, properly this time, I hope...)