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.
Opposite Day
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!
Oops! WOD time = 6:58
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
WOD
21-15-9
Russian kbs (70#)
Box jumps (24′)
Pull ups
8:03 RX
Hr Deadlifts x 5
205
225
245
265
285
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!
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!
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
Please cancel my 6 pm , stuck at work
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!
Oops used 45# KB
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.
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
It was fun to mix it up today. It helps us be conscious of form even if our muscles are already taxed or fatigued.
WOD: 8:40 Rx.
It was different to do strength when you’re tired and the wod when you’re fresh.
Fun wod
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!
I saw the synchro pull-ups while I was doing mine. You guys were awesome!
Wod 7:30
35# kb, 20″ box, ring rows
Deadlifts
90# to 130#
I did feel a little drained by doing Wod first but I am reminded of a book I read years ago…about change….and how we get set in our ways. An overview is on wiki…
https://en.m.wikipedia.org/wiki/Who_Moved_My_Cheese%3F
WOD
Rx – 6:59
HRDL x5
125-135-145-155-165
I liked the mix up!
WOD Rx 6:21
Hr dead’s
135-150-160-175-185
Strength felt harder after the wod
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.
21-15-9
Russian KBS
Box Jumps
Pullups
RX 5:55
HR Deadlifts x5
50-55-60-65-70%
225-245-275-295-315