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WOD for friday 2-22-13

February 22, 2013

10 Minutes-Warmup/ Discussion of Deadlift intensities, precautions, contraindications.

15 Minutes-Establish a 1rm Deadlift or Sumo deadlift

15 Minutes- 4×8 Deadlift for load.

Work Capacity- to be determined.  Ballpark 10-15 minutes.

 

 

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11 comments

  1. Max dead lift. 295
    Total dead lifts 4×8 205 = 6560
    WOD in order. Burpee box. 23
    Row 42 calories
    Bear crawl 12


  2. Heavy Single – 415
    Down 45 from my PR but, that PR was hit later in a day and after a few months of a deadlift strength and conditioning program. So I will take 2x body weight still and be happy.
    Load – 275 x 32 = 8800

    Work
    Burpees = 22
    Bear Crawl = 13
    Row = 43


  3. Also, big ups to the 6 AM ladies. Jade, Wendy and Kate were moving some serious weight this morning!


  4. Thanks Albert! You are always very supportive. Love 6am (the people not so much the hour)

    DL – 180, surprised myself
    4×8 – back felt tweaky so went very light, 2x80lbs, 2x100lbs
    BBJ – 18, BC – 15, Row – 32


  5. 1 rm SDL = 245lbs PR; tried 255 three times at the end of class, but could not get the bar to budge.

    4×8 SDL = 5,360 (155×8, 175×8, 185×8, 155×8).

    Row = 26, B/BJ = 14, Bear/Baby crawl = 10 (does it count if my hands were past the cone when the time ended?!? If so I got 11).


  6. 1 RM- deadlift- 170lbs
    4×100
    4×110
    4×110
    4×110
    3440

    Bear crawl- 15
    Burpee Box- 15
    Row: 25 cal


    • Post & math wrong…8x each & total =3360


  7. Back squat 1rm=285. Was hoping for more after spending 4weeks working on it.

    Burpeebox jumps=32
    Bear crawls=25
    Row=45


  8. 1 RM SDL: 245 PR (up 25 lbs from Dec)

    135×8, 155×24 = 4800

    BBJ: 19
    Row: 29
    BC: 12


  9. 255, 10 less than my PR but I am happy because I haven’t really deadlifted in 2.5 months.

    Adelynn got 300 like it was nothing! It was fucking awesome to watch!!


  10. Deadlift 205
    145×8
    165×8
    165×8
    145×8. =4960
    Bear Crawls 24
    Burpee Bj 22
    Row 28



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