Evan
Fitness:
A.) Deadlifts – 5×3 – medium / heavy
B.) 1 Min AMRAP
DL – pick a weight you can move smoothly through the first minute with only 1 or 2 breaks (approx 60%)
2 Min AMRAP
3 DL
6 Sit-ups
3 Min AMRAP
3 DL
6 Sit-ups
9 Box step ups (24/20)
4 Min AMRAP
3 DL
6 Sit-ups
9 Box step ups (24/20)
12 Push-ups
Performance:
A.) Deadlifts – 5×3 – medium / heavy
B.) 1 Min AMRAP
DL – pick a weight you can move smoothly through the first minute with only 1 or 2 breaks (approx 60%)
2 Min AMRAP
3 DL
6 Sit-ups
3 Min AMRAP
3 DL
6 Sit-ups
9 Box Jumps (24/20)
4 Min AMRAP
3 DL
6 Sit-ups
9 Box Jumps (24/20)
12 Push-ups
Competitor:
A.) Deadlifts – heavy 3 rep – SHOULD NOT BE A MAX – 85% or less should take 4-6 sets to work up to
B.) 1 Min AMRAP
DL – pick a weight you can move smoothly through the first minute with only 1 or 2 breaks (approx 60%)
2 Min AMRAP
3 DL
6 T2B
3 Min AMRAP
3 DL
6 T2B
9 Box Jumps (24/20)
4 Min AMRAP
3 DL
6 T2B
9 Box Jumps (24/20)
12 Hand Release Push-ups
C.) 15 min HS walk practice
D.) 10 min EMOM
4 HSPU – put your hands on dumbbells like parallettes
-Results to Comments!
Performance
A. 185#
B. 22 / 6 / 4 / 3+9 (115# DL) fun stuff – felt good today even on box jumps (only almost biffed once)
Performance
A. 145#
B. 27 / 7 / 3+11 / 3+12 – 105# DL
Dl worked up to 245 x3 but then went back to 205 to work on form. It helped to move back on my heels more.
WOD dl at 145. Lost track of rounds.
Accessory did some strict and some kipping handstand work and some off of dumbells. Did hs walks and ten double hs pirouettes just to work on control and strength. 5 minutes of air dyne at end .
Sport:
A. 175-205-215-245-265-285-305×1
B. 5, 3+9, 3
First round part B: 20. DL @ 205
thanks for the fitness track! My achy body appreciates it!! This was a fun workout!
A. worked up to 140
B. Did deadlifts at 85, step ups, and 35# barbell rows instead of pushups due to elbow issues
A. 225 – 245 – 275 – 315 – 315
B. 16 – 4+1 – 4 – 3+1
Performance
A. 225-285-285-285-285
B. 22 / 4 + 5 / 3 + 6 / 3 + 2 @185# DL