Who will be on our affiliate team next year??
2-2-2-2-2-2-2-2-2
Warm up for 10 minutes working up to 75% of 1RM for a single effort, then perform perfect form deadlifts in sets of two at no more than 75% of 1RM (shoot for 70-75) with one minute rest in between efforts.
Purpose of this dynamic strength WOD is to move as quickly and powerfully as possible not to lift as much as you can. If 70-75% is too heavy to move quickly, then use a lighter weight.
Followed by
Canadian Regional WOD #4
Double Unders
50-40-30-20-10
10 Burpees between each round
I'll be at the hardstand gym at 0530 and 1700 if you want a coach.
Post DL load and MetCon time to comments.
no deadlifts
ReplyDeletejumped on the trampoline for 20 minutes ;)
WOD 16:54
Deadlifts: 160lbs
ReplyDeleteWOD: 8:00 First 50 Dubs were unbroken, which was a first for me. :)
no deadlifts
ReplyDeletenot coordinated enough for even single unders so box steps (25-20-15-10-5) with burpees
8:08
115 deads....not too bad since it was only my 2nd time to do deadlifts.
ReplyDeleteOnly 100 singles with 10 jumping jacks to follow.
285# deads
ReplyDeleteWOD 4:39
225# deadlifts
ReplyDeleteWOD: 12:00, 8 burpees left at the buzzer, i'll get it next time!
275 # deadlifts
ReplyDelete7:20 for metcon
135 DLs
ReplyDelete6:48
Was that bar 35 for 45 for DLs?
ReplyDelete11:45 singles (x4)
I dig the newest lady certified coach!
325# for Brian and I today.
ReplyDelete6:24 for the metcon...burpees not as bad.
DL: 275
ReplyDeleteDouble unders: scaled 4 regular for every DU; 9:45
315# DL's
ReplyDeleteMetcon: 8:15 !-(
DU's are my nemesis!
Chief's Scoreboard -
ReplyDelete285lbs
6:37