7/28/10…..WEDNESDAY
(Congrats to Steve and Tiny for first muscle ups! Lets get on it people!”
10 MIN. MUSCLE UP PRACTICE OR PROGRESSION.
DEADLIFT 3-3-3-3
WOD:
30 sec DEADLIFT 185/135
30 sec BURPEE
1min REST
X 7 ROUNDS
Your score is the lowest reps in any given round.
“This was a LUNGER “
” breath work and affirmation in full effect here between jiu jitsu matches”
Nothing like 100+ deadlifts in the am to get your endorphins going!!
Great workout today -
Deadlifts 225, 245, 275, 275 x 3 (Thanks Lil, Tony for the support)
WOD – score 15 reps (10 dls, 5 burpees) at 135 #. Sets, 11-6, 11-6, 11-6, 10-5, 10-6, 11-6, 11-5.
Congrats, lil Tony on the Muscle up.
DL 95 – 115 – 135 – 185
WOD: Slowest round 6
DL 6
Burpees 6
Oh noooo, just noticed the 6-6-6. I knew it was a bad round.
score 16 dls and 9 burpees
@185
Best 20 and 11
Rx @ 185#
Worst = 8 DLs and 9 Burpees
Best = 16 DLs and 12 Burpees
Deadlifts:
195-195-195-195 x 3
(85% of 1 rep max)
WOD:
Worst= 10 DL and 8 Burpees
Best= 13 DL and 11 Burpees
@ 155lbs
Thanks for all the encouragement on my first muscle up guys it really means alot to me!
Good job…now shoot for 3 in a row!
finally got 3 muscle ups in a row, that was myshort term goal, thanks Wayne.
deadlifts 345×3, 365×3, 385×3, 405×3
wod
best = 16/13
low = 11/10
working my way up to a 500# deadlift
Great workout with the 6:30pm crew!
Two PRs in one day = not a bad day! 3 consecutive muscle ups and deadlifted your previous PR 3 X! Good stuff Joe!
Deadlifts
265×3, 275×3, 295×3, 315×3
WOD
Best = 18 / 14
Low = 12 / 8
Rxd w/ 185#
10 MIN. MUSCLE UP PRACTICE OR PROGRESSION.
DEADLIFT 3-3-3-3
WOD:
30 sec DEADLIFT 185/135
30 sec BURPEE
1min REST
X 7 ROUNDS
320lbs dead lifts 3-3-3-3, then wod = 14 / 9
by the way RXD
malnurished and all nice work my man!
10 MIN. MUSCLE UP PRACTICE OR PROGRESSION.
DEADLIFT 3-3-3-3
WOD:
30 sec DEADLIFT 185/135
30 sec BURPEE
1min REST
X 7 ROUNDS
315, 315, 325,335 then wod = 15 / 8
by the way RXD
Deadlifts 3-3-3-3
335-345-355-385
WOD Rxd
Worst-10/5
Best-20/8
10 MIN. MUSCLE UP PRACTICE OR PROGRESSION.
DEADLIFT 3-3-3-3
WOD:
30 sec DEADLIFT 185/135
30 sec BURPEE
1min REST
X 7 ROUNDS
315, 315, 325,335 then wod = DL-15 , burpee – 9
Best: DL- 20, Burpee – 9