Announcement: This morning we will meet in the 3rd floor weight room.
Equipment required: try to grab 3 of the lifting platforms and set-up bars for deadlifts. Also, depending on how many folks we have, we may need to double or triple up. Find a person or two of near equal size and strength to team up with.
Warm-up and instruction: Matt will demo the deadlift and Adam will provide points of performance. Everyone will get a chance to practice the deadlift to ensure they have the proper form before adding load.
WOD:
Today's WOD has three movements - the deadlift, mountain climbers, and hand-release push-ups. The deadlift is UNTIMED and the goal is to focus on proper form and building strength. The mountain climbers and hand-release push-ups will be done in between each set of deadlifts and the goal is max reps in 1 minute.
7-7-5-5-3-3
Deadlift for load
Rest as needed between each set, but knock out an AMRAP 1 of either mountain climbers or hand-release push-ups after each set of deadlifts. Example: Do 7 reps of deadlifts, knock out 1 min. of mountain climbers, then do 7 reps of deadlifts, and do 1 min. of HR push-ups. Continue this process until complete.
Post loads for deadlift and number of reps complete for each AMRAP to comments.
6 comments:
DL: 7x185
HRPU-33
7x205
MC-78
5x225
HRPU-30
5x245
MC-75
3x265
HRPU-29
3x275
MC-85
Ended up just taking staybacks today. Only 3 more classes. Everyone have a great thanksgiving!
Aloha,
Good crew this morning. This one turned out better than I thought it would.
7x275 and 109xMC
7x285 and 38xHRPU
5x305 and 94xMC
5x325 and 33HRPU
3x335 and 95xMC
3x345 and 38xHRPU
Happy Thanksgiving
good times!
7-7-5-5-3-3
225-245-275-285-295-305
Mtn C: 55, 55, 59
HRPU: 29, 27, 29
NOTE: I must have a much slower way of doing mountain climbers! I pretty much went non-stop at a reasonable pace the entire minute and never got close to Mickey or Matt's score. Not sure how I could have done 50+ more!
Started with more of an endurance WOD:
8x1km on the rower (1 min rest in between each, about 36 min of rowing)
Then the DLs/HRPU
7-7-5-5-3-3
88# - 132 - 142.5 - 149 - 154 - ~160
HRPU: 21 - 19 - 18 - 16 - 17 - 18
7-7-5-5-3-3
185-195-205-215-225-255
Couldn't remember the second exercise, so I substituted burpees.
HRPU: 23, 25,25
Burpees: 13, 15, 11
Changed this up a little:
Press: 7-7-5-5-3-3
**AMRAP 1 of mountain climbers & back extensions between sets
Press: 75-95-105-115(3)-115-125(1)
MC: 98-91-94
BE: 31-36-37
Post a Comment