Opposite Day

5
Mar

Opposite Day

Bring a Friend Day tomorrow!

Yes, the WOD is first, followed by the strength.

21-15-9
Russian KBS
Box Jumps
Pullups

HR Deadlifts x5
50-55-60-65-70%

*full release your grip after every rep

Let me know what you think about today in the comments.

February was a BIG PR month

21 Responses

  1. Cheryl

    21-15-9
    Russian KBS (25#)
    Box Jumps (12”)
    Pullups (ring rows)

    HR Deadlifts x5
    50-55-60-65-70%
    55-60-65-70-75#

    Thanks Shane! Nice work for your 2nd class Yolande. 😊

    Opposite Day – only felt different energetically after leaving the gym today. I was more mellow/ relaxed. Whereas, I usually leave “high” when the WOD is after strength. Good to mix it up!

  2. Mike Moody

    WOD
    21-15-9
    Russian kbs (70#)
    Box jumps (24′)
    Pull ups ( just plain sucky )

    9:41rx …. under the time cap 😎

    Hr deadlifts x 5
    225
    245
    270
    295
    315

  3. Del

    21-15-9
    Russian KBS
    Box Jumps
    Pullups
    8:16
    Felt hippie and less explosive last round

    HR Deadlifts x5
    50-55-60-65-70%
    225-250-275-300-325
    Every rep felt heavy but not sure if from HR, tired grip from WOD or just having done a WOD

    As for opposite, it’s fine and don’t care much either way. I do find sometimes the strength part pumps you up for the WOD but again it depends on the strength workout too.

    Thanks Blake!

  4. Gabriel

    WOD
    21-15-9
    Russian kbs (70#)
    Box jumps (24′)
    Pull ups

    Time–> 5:55 as RX’d

    Hr deadlifts x 5
    192-210-230-250-270

    Thanks Shane!

  5. Stephdh120

    Wod
    21-15-9
    Russian kbs(35#)
    Box jumps
    Ringrows
    Time- 6.28

    HR deadlift x5
    125/130/140/150/160#

    * Opposites was a good change….didn’t mind it

  6. Christie Neate

    21-15-9
    Russian KBS 40#
    Box Jumps
    Pull-ups

    6:35

    HR Deadlifts x5
    50-55-60-65-70%
    125-135-150-160-175#

    Thanks Shane!

  7. Frankie

    WOD Rx
    21-15-9
    Russian kbs (70#)
    Box jumps (24′)
    Pull ups

    Time 6:59

    Hr deadlifts x 5
    225-245-275-295-315

    Doing strength after WOD was very tough. I didn’t have much energy.

  8. Mario Richard

    21-15-9
    -Russian KBS (70#)
    -Box Jumps (24”)
    -Pullups

    4:31 Rx
    Thanks for the push Shane! Fun race!

    HR Deadlifts x5
    50-55-60-65-70%
    205-225-250-270-290

    1. Mario Richard

      It was fun to mix it up today. It helps us be conscious of form even if our muscles are already taxed or fatigued.

  9. Shane Hayes

    Wod rx’d : 4:31 used 80#

    Should of been a video for Mario and I, we had perfect synchronized Pullups. Make a good team synchro movement!! Coincidently we finished at the exact same time 🙂 thanks for the push!!

    Hr deadlifts
    275/315/335/360/385
    Felt pretty good.
    The strength before or after didn’t seem to really matter! Nice change!

  10. Rémi B

    WOD: Four fifty seven ar-rex

    HR DL – worked up to 385#

    Felt strange to WOD first. Like Del said, I didn’t feel pumped like I usually do after the strength. I feel like the results would have been the same either way but it did heighten my awareness because it was “different” which helped me focus more.

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