WOD
Sumo Deadlift
5×5, across
Row
3 x 500 Meters
Rest 2 Minutes
WOD Guidance & Goals:
Coaches will help you work up to 75% of your 1 rep max for the sumo deadlift working sets. You’ll then row 500 meters as fast as possible and take a two minute rest between sets.
Post Weight and Times to Comments.
ENDURANCE
5 x 500m row, 2 min rest
BARBELL CLUB
Courtesy of Burgener Strength
1) Back squat: 75%x 4 reps, 80%x4x3 sets.
*Rest 10 minutes, then:
2) Front squat: 60%x 5 reps, 65%x 5 reps, 70%x5x2 sets.
155
2:05.7, 209.8, 2.10.1
305#
1:43 /:43 / :44
295#
225#. Toes 45• out
146/149.9/153.2. Damper 4/3/2
In hindsight, do you think moving that damper helped or hurt you?
Hard to say. Didn’t really notice the difference and the increase in time is what I would expect without changing. I wasn’t very consistent on the pace though (:10 difference between first 100 and last 100, sometimes more)
105#
2:06 / 2:08.4 / 209.4 (long strokes)
1rnd@185/3rnd@225/1rnd@3×225/2:09/:08/:10
Trying to stay positive as I get back at it and feel far from where I was…happy to be able to work out again that’s for sure!!
315# / 1:43.9 – 1:45.3 – 1:43.8
155# Row- 1:42/1:47/1:44
300# / 1:41, 1:43, 1:44
275# 1:30/1:41/1:42
Legs are gassed
135# 1:54.5; 2:00; 1:59
175# 1:36 / 1:42 / 1:41
215#
1:43/1:49/1:53
175# 2:08/:17/:09 tight back
195#
1:46.6 / 1:46.4 / 1:45.9
215#
2:09.1 / 2:09.1 / 2:10.7
165#
2:04.4/2:03.8/2:05.9
135#
2:08.9/ 2:04.5/ 2.08.4
275 / 1:37.2 – 1:47.1 – 1:48.2 (came out way too hot, then death)
265#
1:45.1
1:45.2
1:46.7
Upsetting to my compulsiveness…
185#/1:51/1:52/1:53
Next time go up on SDL (200#?)
155# / 2:03.4/ 2:05.4/2:04.2
Could have done more with SDL
185#
1:57.5/ 202.5/ 2:02.7
105lbs
16 cal bike @ 1:39/1:31/1:29
#29weekspreggers