WOD & Comments
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Here's your chance to rant, rave, or just let it all out.
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On site WOD format:
Dynamic warm-up
Skill: trainer choice
WOD: trainer choice
Cool down: trainer choice
Thursday
CFYORK facility
WOD: Trainer choice
WOD:
For time complete the following:
1000 m row
5
dead lift (body weight)
500 m row
10
dead lift (body weight)
250 m row
15
dead lift (body weight)
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8 comments:
Hey everyone...nothing like a heavy lift to lift the spirits of a gloomy day.
I went with a 3 rep max dead lift w/ Brandon watching form, also for a witness. I got 4 rounds as follows:
135(10) warm up
225(3)
335(3)
355(3)
I think I had more, but there was no more room on the bar, one spring clip popped off on the last lift.
Yeah I saw it, good thing he stuck with the lift. His bar was to the max!
Shouts to Ron for crushing his previous max deadlift. I knew you could do it. See you Satuday.
My WOD
"PainStorm"
20, 19, 18.....3, 2, 1 Of:
GHD Sit-ups
Ring Push-ups
1.5 Pood KB Swings
Time: 56:14
Sounds awesome! Can't wait!
For time complete the following:
1000 m row
5 dead lift (body weight)
500 m row
10 dead lift (body weight)
250 m row
15 dead lift (body weight)
BW-205#
11:25
Rey whooped up on me again, good WOD Rusty, getting closer to a muscleup.
Hey Don, I'm glad to deliver for you...This one may be the "Rey Rey" named WOD I think he wanted to add some tire flips, so consider it done.
Don, you are so close with the MU. You can get through the transition it's just the matter of extending from the deep dip. since you have rings, work the the bottom of a deep dip and get comfy with your arms completely compressed.
I was waiting for Ron to spread the news himself about his dead lift...anyway, congrats Ron on your 5 rep max! you can probably add another 40# to it for a 3 rep max.
2x body weight is a solid goal
don what is up, you need to show rey up, at least once!
yeah i thought ron would have posted too.
see you all in the am on sat.
spt
Thsnks, Rusty! I got 5 rep 205# deadlift which is a max for me (the old guy). You're right, the goal is 40# more!
See you Saturday!
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