Was Great to see Sarah home safe from deployment, & Awesome she found time to pop in for a WOD last night.
STRENGTH
Deadlift - 3@85% - 3@90% - 3+@95%
CONDITIONING
Run Big Block
(Sprint the 1st 15sec of every minute)
2min Transition
3Rnds
6 Back Squat - 3/4 BW
1 Strict Pullup
6 Front Squat
3 Strict Pullups
6 Back Squat
5 Strict Pullups
(Use a combination of MIXED GRIPS & throw some Rope pulls somewhere in the mix)
Post to comments
Deads: 170, 190, 195(4). My math was again out. Weights should have been 170, 180, 190.
ReplyDeleteRun: 5.59
WOD: 15 mins @ 80kgs. Mixed pull ups with mixed grip and the rope pulls.
Struggled again this morning. I need to regain my mojo, it's been lost for a couple of weeks now.
Deads: 155,165,175 (4)
ReplyDeleteBig Block 5:51 (felt very slow today)
WOD: 7:22 @ 60KG
Strength: deadliest
ReplyDelete3@ 72.2, 3@77.2 & 6@82.2
WOD: 20.20
40kg squats
Every band imaginable, and every grip
Bloody hard!!
Oh and the run almost killed me too!
Yeah Gab but the run was one of the reasons why we love watching you workout. Determination
ReplyDeleteRun 634
WOD 16mins@60
Practiced some variations on the strict pullups for the group tonight during the WOD
Deads 140,150,160(7(
ReplyDeleteDeadLift:
ReplyDelete3@92kg
3@97kg
6@103kg (+2)
Run: 6.23
3/4 BW 43kg
WOD (including run and rope pulls): 28.45min. Scaled, couldn't get the strictest of strict pullups.