WOD: 8 Rounds with Little Brutus - as seen above! (5 rounds running, 3 rounds rowing). Deficit Deads: 60 kgs on one 20kg plate.
A) Ran the 200m- 9rnds, run + 27repsB) deadlifts standard- 5,5,560,100,140kg- 10x 163.6kg
A) ran the 200m, 6 rounds + 200m row to finishB) Deficit deads 3+3+3 60/60/80kgfelt looser in the hammies after deficit sets, so had a crack at 1RM100x3, 120 x3, 130 (prev PB) x1, 133 x1 (new PB).BTW...Nice flash off my noggin' coach. LOL
Did a team WOD version with Dave at CFS tonight then a deadlift congo line. It was a drop off when you get left behind on the weight for 5 reps. With 2 men standing it was a max reps at 160kg. Athlete A 9 reps Athlete B 5(NO HOOK GRIP)Athlete A giggles.Up at 5 for the labbies. It is a beauty tomorrow. Can't wait to have a crack at this with the Night Owls at CFP.
did strength firstgood mornings 8-8-860,62.5,65deadlifts 3x5 180kg15 mins snatch drills with dowellwod 9 rnds 200runwasn't going to do wod and probably shouldnt have. lower back and hammys didn't want anything to do with this wod after strength