Announcements - Since this is our last week together we will do partner WODs all week. We will culminate with "WOD for Warriors - 21 Gun Salute" on Friday. If you haven't signed up yet on the B&G Facebook page, please do! If you aren't on Facebook, then RSVP to blackandgoldcrossfit@gmail.com.
Today we will meet in the 3rd floor weight room. Please arrive as early as possible so we can claim enough space.
Equipment required - barbell and partner
Warm-up and instruction - upon arrival start your personal warm-up. Start with a lighter load and then you can work-up to your starting weight. Personal warm-up from 0530 - 0540, WOD brief at 0540, and then you have until 0553 to warm-up under load and work-up to your starting weight.
WOD -
Partner WOD #1:
Deadlift max combined load in a total of 21 reps.
Rules - Your team has 7 minutes to complete all 21 reps; if you put the bar down to rest, then you MUST change the weight; you cannot use the same load on the bar more than 2 times.
Rest a few minutes and then:
Partner WOD #2:
Push press max combined load in a total of 21 reps.
Rules - Your team has 7 minutes to complete all 21 reps; if you put the bar down to rest, then you MUST change the weight; you cannot use the same load on the bar more than 2 times.
Post partner's name and total load for each event to comments.
6 comments:
MAJ Grim, we needed you this morning! We didn't really have the exact idea of what we were supposed to do, so we discussed it with MAJ Radik and went from there. I was in a mega-group with Jonathan, Caleb, and Rahul. For deadlift we got up to 255 and Caleb got 135 on push press.
sorry to have missed this morning! No excuse on my part!
I thought the explanation was clear...but I guess not! Idea was for team to have the total weight for deadlift in 21 reps - so let's say you did 100 lbs. x 21 times - that would have been 2,100 lbs. Obviously you would have done more, but had to keep the math simple! when folks changed out, the weight would change so you had to be strategic in the weights you selected. Regardless, I hope you guys got a good workout!
We picked things up and put them down. Good workout
Nels hit PR on both push press (115) and deadlifts (225)!
Aloha,
I was no help on the explanation this morning. I did the Han Solo partner version.
Dead lift: 275x10, 295x6, 315x5
Push press: 125x10, 135x8, 155x3 (I should have started heavier)
Bench and squat today.
worked up to:
Squat: 230x5
Bench: 180x4
L-pullups afterwards.
Up to 13 on the first set. falls off alot after that though.
No partner, do just did DLs & PPs.
DL: 5-5-5-3-3-2
PP: 5-5-5-5
DL: 135, 185, 235, 255, 275, 285
PP: 115, 135, 150, 165(f)
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