5 Min of Back/ Shoulder/ Hip/ Calves Mobility
WU- 6 Minute AMRAP of: 10 Burpees/20 Double Unders
DeadLift– 10 Minutes To Establish A Heavy Single
Every 30 Seconds for 8 Minutes: 1 DeadLift @ 80% of above
3 RFT of: 400m Run/30 Two Arm K.B. High Pull (2/1.5Pood)/15 Ring Row
*3 Minute Max Calorie Row
*=if time permits
5 MIN OF BACK/ SHOULDER/ HIP/ CALVES MOBILITY
WU- 6 MINUTE AMRAP OF: 10 BURPEES/20 DOUBLE UNDERS
6 rounds +5 burpees
DEADLIFT- 10 MINUTES TO ESTABLISH A HEAVY SINGLE
135/225/315/335/355/365fx2
EVERY 30 SECONDS FOR 8 MINUTES: 1 DEADLIFT @ 80% OF ABOVE
285lb dead lift every 30 sec for 8 minutes (17 reps)
3 RFT OF: 400M RUN/30 TWO ARM K.B. HIGH PULL (2 POOD)/15 RING ROW 24″ BOX
11:36 Rx
Hey Jeff, Nice DeadLift 🙂
this morning strength WOD. tabata row. averaged 94 meters
straight to deadlifts finding a heavy single. 205/255/275/295/315/325/335/345 PR
5-4-3-2-1 80 % max dead/ C2Bar pull ups 4:25
farmers walk 3 rounds @ 230#
I maybe missing something Beuller beuller??
LOL 🙂
6 Minute AMRAP of: 10 Burpees/20 Double Unders- 6 Rounds + 10 Burpees + 8 Double Unders
Deadlift 3×135 / 3×205 / 1×255 / 1×285 / 1×305 PR
Every 30 Seconds for 8 Minutes: 1 DeadLift @245
3 RFT of: 400m Run/30 Two Arm K.B. High Pull (2 Pood)/15 Ring Row (12″ box)
11:37 rx
WU- 6 Minute AMRAP of: 10 Burpees/20 Double Unders – 4rds + 10b’s + 18 DU’s (so close!)
DeadLift- 10 Minutes To Establish A Heavy Single –
135/225/315/345/355
Every 30 Seconds for 8 Minutes: 1 DeadLift @ 80% of above – 17 @ 285 (one extra for good luck)
3 RFT of: 400m Run/30 Two Arm K.B. High Pull (2/1.5Pood)/15 Ring Row – I don’t even know, something slow, around 15 mins? This was tough! Ring rows are definitely on the goat list. KBHP @ 2pood.
Warm Up TABATA DU’s – 139
DeadLift 3/3/1/1/1 – 135/155/185/205/225PR 🙂
50′ Yoke Carry – 160/210/260/290PR/300PR
5 Rounds of 10 Each – Hip Ext & GHD Sit ups
Good to be back
Warm up – 4 rds and 10 burpees
Deadlift max – 315lbs
Deadlift every 30 seconds 260lbs
3ft – 400m, 30 high pull swings 2 pood, 15 box ring rows
11.08 RX
Nice to have you on the Blog Gareth!!