WOD 9/5/13
8 Minutes of Back/Calf/Ankle/Hip Mobility
A- WU- Dot Drill (all five patterns) + 2/2 (18/24″) Depth Drop + 2/2/2/2/2 Depth Jump (24/18″ to max height vertical jump) + 2/2/2/2/2 Rebounding Depth Jump (24-24/30-30″) – 9 Minute Cap
B- DeadLift Conventional or Sumo- 15 Minutes To A Heavy Single
C- Pendlay Row- 10/10/10/10 (115/75)
D- 3 Thrusters EMOM for 6 Minutes (135/95)
*E- 100 Banded Pull Apart
*= If Time Permits
B- DeadLift Conventional or Sumo- 15 Minutes To A Heavy Single
95×5/135×3/185×2/225/255F/255F!
Was shooting for 270 today, missed it by a long shot. Form was all over the place, head wasn’t in it, tried to make bigger jumps than I should have.
C- Pendlay Row- 10/10/10/10 (115/75)
Worked at 65#, felt light. Should have done more.
D- 3 Thrusters EMOM for 6 Minutes (135/95)
85/95/95/100/100/100, felt good
Huge PR jump for me on the deadlifts. My last recorded attempt at a 1RM was months ago, and it was 155lb. Today I did 235lb (sumo, mixed grip).
Pendelay: 95lb Thrusters: 75lb
Dang B… That’s Beast Mode
SOLID! Nice work B!
Today was a nice little workout. All strength stuff and it went down well.
A. Warm up with the dot drills and jumps. I think I got up to 39″ on the jumps, then levelled off. No more holes in my shins please.
B. Deadlift – I just maxed a few weeks ago, did some warm up sets and took it up to 90% x 2
C. 115 on the pendlay rows
D. Started at 135 on the Thrusters but that was a no go. Dropped to 115 and worked there.
E. 100 banded pull aparts with the smaller of the 2 green bands.
F. Goat work – 4 strict pull ups EMOM for 10 minutes. In between sets I sat in a deep squat, still working on depth and stability.