Deadlifts
125-145-165-185-195-205 x 5
Not really basing this on anything anymore, just something light cause of the baby
Wod: 11:09
65#
Did burpees as down ups with step overs now, losing my coordination and I don’t want to fall.
I loved this workout. All rounds unbroken for everything except last round of 12 I split the hang cleans into 7 and 5
12-9-6-3-6-9-12 reps of:
Deadlift #95
Hang power clean
Front rack lunge steps
Burpees over the bar
11:25 rx next time don’t break it up….use hook grip
fun workout
Amanda
WOD rx’d: 14:56. Fun one.
And a note for future reference.. realized in my set of 9 HPC that I forgot my 12 burpees so I stopped and did them and continued with the rest of the wod. 2nd day in a row I messed up. 😡
Amanda
That should say 14:54
Jeff Leger
Deadlift – Shared the bar with Fred.
50×5-65×5-75×4-85×3-90×2-95+
185-205-255-275-295-325 x 5 Reps
12-9-6-3-6-9-12 reps of:
Deadlift
Hang power clean
Front rack lunge steps
Burpees over the bar
12-9-6-3-6-9-12 reps of:
Deadlift
Hang power clean
Front rack lunge steps
Burpees over the bar
*Weights for all bar movements 95/65# – Used 85#
Time: 14:00
All barbell sets were #-1 with lunges unbroken. Except for set 3s in the middle.
Time tips:
– Pick-up pace as WOD rolls on
– Transitions in the second half can be quicker… spent a lot of time between 6-9 and 9-12 sets
Christie Neate
Deadlift
50×5-65×5-75×4-85×3-90×2-95+
125-165-190-215-230-Nada
Didn’t get my last set at 95% (240#) but was very happy to get 230# for 2 reps, the most since being back.
12-9-6-3-6-9-12 reps of:
Deadlift
Hang power clean
Front rack lunge steps
Burpees over the bar
183 reps with 55#
Step overs and using ab mat for my knee on lunges could not have been more awkward.
12-9-6-3-6-9-12 reps of:
Deadlift
Hang power clean
Front rack lunge steps
Burpees over the bar
*Weights for all bar movements 95/65# – Used 95#
222 reps RX at cap
Deadlifts
50 to 95% based on 200#
100 to 190# x 3
Holy shit that was heavy…thought I might p my pants!!
WOD
55# 221 reps
I knew at the 14 minute mark i could not do 12 burpees with 1 minute left and i regretted my weight choice just for a second…. but then I remembered why I picked that weight…my plan this year is to go heavier on the load and stop sandbagging my weight just so i can finish the wod in time. Ive finished plenty of WODs….in time….with lightweights….small steps, right?
Did one set @ 185# and back was not agreeing with it. Opted to do other sets at 155#.
12-9-6-3-6-9-12 reps of:
Deadlift
Hang power clean
Front rack lunge steps
Burpees over the bar
193 reps at time cap. Used 75#
Derek Chase
Deadlift
50×5-65×5-75×4-85×3-90×2-95+
250-335-375-425-455-475 x 4 decided not to go for 5 as I was losing form .
WOD with 95lb
180 , back flaired up and slowed me way down .
Thanks Kevin .
Leanne
Deadlift
50×5-65×5-75×4-85×3-90×2-95+
@ 95% went 180×5 easy
12-9-6-3-6-9-12 reps of:
Deadlift
Hang power clean
Front rack lunge steps
Burpees over the bar
14:00 finish. Had to take Shoes off from cramping.
Stepped over the bar.
Dead lifts are my least favourite. Hams calf’s all feel weird after.
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…
Deadlift
50×5-65×5-75×4-85×3-90×2-95+
325# x 5
12-9-6-3-6-9-12 reps of:
Deadlift
Hang power clean
Front rack lunge steps
Burpees over the bar
DNF…Bad combo for the lower back. Completed all DLs and HPCs. Should have started with FS.
Deadlift
50×5-65×5-75×4-85×3-90×2-95+
165-215-250-285-300-320 (2 reps)
12-9-6-3-6-9-12 reps of:
Deadlift
Hang power clean
Front rack lunge steps
Burpees over the bar
216 reps at time cap. Used 75#
Deadlift
155×5 – 200×5 – 230×4 – 260×3 – 280×2 – 295×3
Previous 1RM was 300#, I’ve never been able to get 305# off the ground…I’m pretty damned excited about getting 3 reps today!
12-9-6-3-6-9-12
Deadlift 65#
Hang Power Clean
Front Rack Lunge Steps
Burpee over Bar
Score = 186 (6 of 12 deadlifts)
Deadlift
50×5-65×5-75×4-85×3-90×2-95+
Just practiced slow form with 65#. 4 sets of 10
12-9-6-3-6-9-12 reps of:
Deadlift
Hang power clean
Front rack lunge steps
Burpees over the bar
Used 55#. Time 13:41. Kept it lighter and didn’t do all out. I really liked this workout and would like to do it again when I’m not injured !! Fun !
Deadlift
50×5-65×5-75×4-85×3-90×2-95+
12-9-6-3-6-9-12 reps of:
Deadlift
Hang power clean
Front rack lunge steps
Burpees over the bar
50# stepped the burpees because my feet were hurting
176 (5/9 second set of burpees at time cap)
Forgot to addy deadlift:
105-135-155-175-185-195X5
Previous actual 1RM 210 – we’ll see if I can beat that on total day
SO STRONG!
Deadlifts
125-145-165-185-195-205 x 5
Not really basing this on anything anymore, just something light cause of the baby
Wod: 11:09
65#
Did burpees as down ups with step overs now, losing my coordination and I don’t want to fall.
I loved this workout. All rounds unbroken for everything except last round of 12 I split the hang cleans into 7 and 5
Your awesome…killing it at 51/2 months prego!
Deadlift
50×5-65×5-75×4-85×3-90×2-95+
250-325-375-425-450-475(f)
12-9-6-3-6-9-12 reps of:
Deadlift #95
Hang power clean
Front rack lunge steps
Burpees over the bar
11:25 rx next time don’t break it up….use hook grip
fun workout
WOD rx’d: 14:56. Fun one.
And a note for future reference.. realized in my set of 9 HPC that I forgot my 12 burpees so I stopped and did them and continued with the rest of the wod. 2nd day in a row I messed up. 😡
That should say 14:54
Deadlift – Shared the bar with Fred.
50×5-65×5-75×4-85×3-90×2-95+
185-205-255-275-295-325 x 5 Reps
12-9-6-3-6-9-12 reps of:
Deadlift
Hang power clean
Front rack lunge steps
Burpees over the bar
Used 65# to work on cardio. 🙂 Burpees killed me.
11:06
Fun nooner
Deadlift – 345# 1RM
50×5-65×5-75×4-85×3-90×2-95+
175-205-255-275-295-310-325 (x4)
12-9-6-3-6-9-12 reps of:
Deadlift
Hang power clean
Front rack lunge steps
Burpees over the bar
*Weights for all bar movements 95/65# – Used 85#
Time: 14:00
All barbell sets were #-1 with lunges unbroken. Except for set 3s in the middle.
Time tips:
– Pick-up pace as WOD rolls on
– Transitions in the second half can be quicker… spent a lot of time between 6-9 and 9-12 sets
Deadlift
50×5-65×5-75×4-85×3-90×2-95+
125-165-190-215-230-Nada
Didn’t get my last set at 95% (240#) but was very happy to get 230# for 2 reps, the most since being back.
12-9-6-3-6-9-12 reps of:
Deadlift
Hang power clean
Front rack lunge steps
Burpees over the bar
183 reps with 55#
Step overs and using ab mat for my knee on lunges could not have been more awkward.
Thanks for the class Cara!
Deadlift
50×5-65×5-75×4-85×3-90×2-95+
105-125-155-170–180-190×3
12-9-6-3-6-9-12 reps of:
Deadlift
Hang power clean
Front rack lunge steps
Burpees over the bar
35# time 14:52!!!!
Thanks for sharing the bar Angela! I like that you push me on deadlifts.
Good job on WOD!
Deadlift – 405# 1RM
50×5-65×5-75×4-85×3-90×2-95+
205-265-305-345-365-385×5
12-9-6-3-6-9-12 reps of:
Deadlift
Hang power clean
Front rack lunge steps
Burpees over the bar
*Weights for all bar movements 95/65# – Used 95#
222 reps RX at cap
Deadlift
50×5-65×5-75×4-85×3-90×2-95+
225-295-335-385-405-425×1
WOD Rx
12-9-6-3-6-9-12 reps of:
Deadlift
Hang power clean
Front rack lunge steps
Burpees over the bar
192 reps at time cap
12-9-6-3-6-9-12 reps of:
Deadlift
Hang power clean
Front rack lunge steps
Burpees over the bar
189 reps
Deadlift
50×5-65×5-75×4-85×3-90×2-95+
275 for 2, grip was slipping so tried hook grip. Did 5.
12-9-6-3-6-9-12 reps of:
Deadlift
Hang power clean
Front rack lunge steps
Burpees over the bar
*Weights for all bar movements 95/65#
189 Rx. Really enjoyed it. Didn’t have it in me to finish in 15 minutes.
Deadlifts-
205×5, 265×5, 305×4, 345×3, 365×2, 385×5
Wod- 13:09 Rx’d
Deadlifts
50 to 95% based on 200#
100 to 190# x 3
Holy shit that was heavy…thought I might p my pants!!
WOD
55# 221 reps
I knew at the 14 minute mark i could not do 12 burpees with 1 minute left and i regretted my weight choice just for a second…. but then I remembered why I picked that weight…my plan this year is to go heavier on the load and stop sandbagging my weight just so i can finish the wod in time. Ive finished plenty of WODs….in time….with lightweights….small steps, right?
Love this post. Good job 🙂
WOD Rx:
8:29
Everything unbroken
Thanks Mandy!
Deadlifts
Did one set @ 185# and back was not agreeing with it. Opted to do other sets at 155#.
12-9-6-3-6-9-12 reps of:
Deadlift
Hang power clean
Front rack lunge steps
Burpees over the bar
193 reps at time cap. Used 75#
Deadlift
50×5-65×5-75×4-85×3-90×2-95+
250-335-375-425-455-475 x 4 decided not to go for 5 as I was losing form .
WOD with 95lb
180 , back flaired up and slowed me way down .
Thanks Kevin .
Deadlift
50×5-65×5-75×4-85×3-90×2-95+
@ 95% went 180×5 easy
12-9-6-3-6-9-12 reps of:
Deadlift
Hang power clean
Front rack lunge steps
Burpees over the bar
14:00 finish. Had to take Shoes off from cramping.
Stepped over the bar.
Dead lifts are my least favourite. Hams calf’s all feel weird after.
Deadlift 50%x5-65%x4-75%x4-85%x3-90%x2-90%amrap
200-260-300-340-360-380# x2
12-9-6-3-6-9-12 reps of:
Deadlift
Hang power clean
Front rack lunge steps
Burpees over the bar
*first round at 95# but
65# due to front rack lunges taking forever and causing me to want to tip.
stepped the burpees because my right
162 reps
** Next time go lighter in wod from beginning
Deadlifts
85-110-130-145-155 (x1)-150 (x1)
12-9-6-3-6-9-12
Deadlifts
Hang Power Cleans
Front Rack Lunges
Burpees over Bar
174 reps at 55#
Deadlift
50×5-65×5-75×4-85×3-90×2-95+
170-220-255-190-605-325×3
WOD @ 80#
12-9-6-3-6-9-12 reps of:
Deadlift
Hang power clean
Front rack lunge steps
Burpees over the bar
Time–> 11:18