Perform an inverted ladder with the following two movements.
10-1 reps of Burpees
1-10 reps of Deadlift, 225/155
Post time to comments.
Accessory Work
Kip Swings
Turkish Get-Ups
Little McGrath gets in on the fun
Established 2007
Perform an inverted ladder with the following two movements.
10-1 reps of Burpees
1-10 reps of Deadlift, 225/155
Post time to comments.
Accessory Work
Kip Swings
Turkish Get-Ups
Little McGrath gets in on the fun
195lbs15:20
7:17 as Rx’d
Tougher than I thought it would be, the volume on the deadlifts got tough quick.
12:12 as Rx’dLower back started to tighten up.
After lunch…
Bench Press: 135×15, 155×10, 175×5, 185×3, 185×2
Annie: 8:16Push ups really slowed me down. Over a minute above my pr.
12:06 a Rx’d (starting on burpees) My DL form fell apart towards the end. Really need some deadlift therapy. Burpees felt fine though. Need more than 3 hours of sleep I think…
Post WOD training:The goal was to sustain excellent form and full range of movement. No reps counted if they didn’t achieve lockout (ring dips), chest in contact with the bar (pullups), or reset fully in the bottom position (both ring and pullups). Goal was max effort every round, not constant volume every round.
Tabata Ring Dips: 13, 5, 1, 1, 1, 1, 1, 2 — each round attempted at least 3, but no lock out, no love.
Tabata Chest-to-Bar pullups: 10, 6, 4, 5, 4, 5, 5, 5 — in some cases these are stomach to bar. And while “cool” these are a huge waste of energy. Need to work on accuracy of the chest to bar to offset fatiguing too soon.
Also did 5×5 for benching (I’m really weak on this) topped out at 165. I hear this will help my press…
Thank’s Margie for keeping time and counting reps! Fantastic effort on those assisted ring dips — great range of motion. Pullups are definitely on their way to being strung together consistently.
See y’all tomorrow.
195lbs10:15
started on deadlifts. would like to try as Rx’d next time. wanted to make sure form held together this time. i think it did.
kip swing acc wk was good too.
dan thanks for showing me that jumping routine. definitely can see the benefit.
12:19 @130lbs
post WOD workdot drillsassisted ring dips 3×8 and loads of pullup therapy4 rounds of tabataish assisted ring dips and pullups
Thanks to you Dan for the coaching and helping me to break down the pullup! Awesome work maxing out : )
17:47@160. Deadlift first.
Really hard. Felt like form was much better on the deadlift even if my time was horrible.
Solid work Malcolm, particularly after doing another big DL wod earlier in the week. And your time is only horrible if you don’t finish, or are way slower than the previous time you did it.
Thanks to David M also for pushing me through those last deadlifts. That was brutal. I may have been able to go a little faster but 195 is a lot, so I really wanted to make sure my form was solid. I’m looking forward to a beastly 1RM deadlift the next time through, I am feeling confident.
9:06 as rx’dSo glad to finally be present for one of the DL couplet Wods. Back got tight after form broke down but not like times before, when there was lingering soreness. Thanks coaches for staying on my case.
Bench Press – (135,155,175,185)x10, 185×8(failure)
Thanks Dan for the agility drill and tips
Visited CFSBK for the first time today for some excellent training from David Osorio! I think I’m going to see huge improvement in my cleans and push jerks. Also refined overhead squats, kipping pullups, thrusters and KB swings! Great place, great people, great training – I’m looking forward to my next time here, Thanks!
11:41 w/ 100# deadlifts.
my body is just spent. went really light on the deadlifts so i could make it through. still have 27 burpees left