Wednesday – WOD

Part 1:
Deadlift, 5 @ 65%, 5 @ 75%, 5(+) @ 85%

Part 2:
As many reps as possible in 7:00 of:

12 box jumps, 24/20″
8 sumo deadlift high-pulls, 95/65 lbs.

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18 Responses to Wednesday – WOD

  1. Melissa H says:

    115, 130, 150(8)

  2. Holly says:

    5K: 26:24 (15 second PR. Now if I could only NOT walk, maybe I can get to 25:00!)

    Also, with the Deadlifts. Do I still take 90% of my heaviest load and then do 65/75/85% from that?

  3. Lee says:

    Part 1:
    DL 190-220-250 (5)
    Part 2:
    12 box jumps, 24″
    8 sumo deadlift high-pulls, 95 lbs
    5 rounds

  4. Amy TV says:

    Part 1: 115, 135, 150 (7)
    Part 2: AMRAP 7 min – 12 box jumps, 20″ – 8 sumo deadlift high-pulls, 65 lbs
    4 rounds

  5. Jeff says:

    1. 210-240-270(8)
    2. 6 rounds + 5 SDLHP

  6. Jessie Heikenfeld says:

    1. 125, 145, 165 (15)
    2. 7 rounds + 9 box jumps

  7. Jason says:

    DL 315×5 345×5 390×10

    then 5 rnds 5 mu and 10 powercleans at 135: 17:14

    mu felt horible the post workout depression is thick in the air

  8. Stephen says:

    Active recovery week:

    30 minutes on AirDyne, 52 rpm

  9. Tim the V says:

    Part One: 175, 200, 225 (10)
    Part Two: 5 + 8 box jumps.

    Now to actually rest for an entire day. Sad to say the traps need it.

  10. Ted says:

    5k with stroller – 28:16

  11. Andrew says:

    1) 235, 270, 305(8)
    2) 6 rounds even

    Wasn’t feeling the deadlifts today. I should have had at least 10 reps. I blame the 5k, shoes, general mental state. Just an off day. Part 2 was fun though.

  12. McNaughton says:

    OPT

    part 1:
    A. Power Snatch – build to a tough one, not a 1RM, quickly; rest as needed
    B. 1-10 CTB chin up ladder for time
    C. GH Raises @ 1010; 15 x 4; rest 60 sec

    rest as needed

    part 2:
    Run 4 min @ 90% holding same pace throughout
    Walk rest 2 min
    Repeat for 6 sets
    (walk rest 10 min b/t sets 3 and 4)

    A. 155. Pulling early.
    B. Made it to rep 8 of round ten and slipped off bar. Was at about 6 min. Went to chalk up and realized I had a significant rip. Was advised to shut it down.
    C. 4×15. (UB/11,4/8,7/5,7,3)

    Part 2 after 45 min break. Averaged between 900m-1100m.

  13. Andrea says:

    1) 135, 150, 180 (10)
    2) 3 rounds, 12 BJ

  14. JimC says:

    5K
    Holly Gundrumish route: Holy Sh* Holly I am never running in these parts again
    you will rip up a flat course.

    26.20 way off my best, but considering terrain I am not displeased.

  15. megs T says:

    1)105,125,140 (20!!!)
    2) 6 rounds even with 45 lbs
    day 3 commitment good

  16. megHan says:

    Dl: 5@120, 5@140, 15@160

    7min amrap of
     12 (20″) bj + 8 (65lb) sdhp
    6r+6bj

    butterfly practice

  17. Thcott says:

    Deadlift: 280(5), 325(5), 365(9)

    7 min amrap bj’s and sdhp’s:

    5r + 5 bj’s

  18. Greg Harris says:

    1. deadlift 270, 310, 352(9) 2. 6 rounds and eight bj’s.

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