1 mile ruck @ 6:20am…figured since I wasn’t making it in to the gym, I’d run the mile and aim for under 16 minutes. Turns out that’s a lot harder to do when you keep slipping on invisible patches of ice under the falling snow lol
18:30 for 1 mile with 30# ruck
Gabriel
Deadlift based on 385#
185×5-250×5-288×5-325×3-345×2-365×1
EMOM in 18 min
Min 1 – 15 cal Row
Min 2 – 10 Deadlifts (No more than 60%) 231#
Min 3 – 30 sec Plank
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
WUx5 55#
65×5 65#
75×5 75#
85×3 85#
90×2 90#
95+ 95# x3 (max)
EMOM in 18 min
Min 1 – 15/12 cal Row (8 cal)
Min 2 – 10 Deadlifts (55#)
Min 3 – 30 sec Plank
Thank you Mario! Safe drive home.
Happy to get a workout in on this snowy day!
WU + Mobility x 1
Group Warmup + Mobility
Deadlift
50% x 5 @ 90
65% x 5 @ 115
75% x 5 @ 130
85% x 3 @ 150
90% x 2 @ 160
95% x 3 @ 165
EMOM 18 Minutes
Min 1 – 12 calorie row (did all @ 12 cal)
Min 2 – 10 DL @ 105
Min 3 – 30 Sec Plank
Not at all easy, but fun just the same! Thanks Mario!
Deadlift
65×5
75×5
85×3
90×2
95+ – 285# x 3
EMOM in 18 min
Min 1 – 15/12 cal Row
Min 2 – 10 Deadlifts (No more than 60%)
Min 3 – 30 sec Plank
DNF – too heavy on the DL…red-lined in rnd 3, had to take a break
1 mile ruck @ 6:20am…figured since I wasn’t making it in to the gym, I’d run the mile and aim for under 16 minutes. Turns out that’s a lot harder to do when you keep slipping on invisible patches of ice under the falling snow lol
18:30 for 1 mile with 30# ruck
Deadlift based on 385#
185×5-250×5-288×5-325×3-345×2-365×1
EMOM in 18 min
Min 1 – 15 cal Row
Min 2 – 10 Deadlifts (No more than 60%) 231#
Min 3 – 30 sec Plank
Thanks Mario!
Deadlift
65×5 @ 140
75×5 @ 160
85×3 @ 180
90×2 @ 190
95+ @ 200, 2 reps
EMOM in 18 min
Min 1 – 15/12 cal Row
Min 2 – 10 Deadlifts (No more than 60% – used 130
Min 3 – 30 sec Plank
Thanks Mario!
mob wux1
deadlift
160×5 205×5 240×5
270×3 285×2 305×2
Dead LIfts:
130 x 5
150 x 5
170 x 5
180 x 3
190 x 3
EMOTH for 18 Minutes:
12 Calorie Row (Only managed 10 calories in rounds 4 & 5, but 12 for the rest)
10 Deadlifts @ 60% = 120
30 Second Plank
Tough one. 10 deadlifts off the rower was brutal. Good one though. Happy I got in with my 6 a.m peeps, ahead of the snow storm