WODs
Leaderboards
Lydia Johnson
Nathan Swartz
Clinton Morgan
Joe Aldridge
Paul Warren-Tape
Melissa Meister
Gym Activity
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30 Kettlebell Swing (Russian)s, 16 kg 30 Box Jump (16 in.)s 20 Kettlebell Swing (Russian)s, 16 kg 20 Box Jump (16 in.)s 10 Kettlebell Swing (Russian)s, 16 kg 10 Box Jump (16 in.)s -
Sets 5 Deadlifts, 65% 1RM | 120 lbs 5 Deadlifts, 75% 1RM | 140 lbs 8 Deadlifts, 85% 1RM | 155 lbs
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Interval Swim, 1450 yd | 30:00
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Ran intervals this morning (4x4:00); Splits: 7:15, 8:18(1.1),7:11; AVG: 7:19Interval Run, 5 km | 22:44
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Sets : rest 45 secs 2 Back Squats, 65% 1RM | 220 lbs 2 Back Squats, 65% 1RM | 220 lbs 2 Back Squats, 65% 1RM | 220 lbs 2 Back Squats, 65% 1RM | 220 lbs 2 Back Squats, 65% 1RM | 220 lbs 2 Back Squats, 65% 1RM | 220 lbs 2 Back Squats, 65% 1RM | 220 lbs 2 Back Squats, 65% 1RM | 220 lbs 2 Back Squats, 65% 1RM | 220 lbs 2 Back Squats, 65% 1RM | 220 lbs
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No real WU, although 7x225 might count as a WU. PCls had me warm. 405 went up with good form but slow. Still I went in aiming for 415 so I went for it but it wasn't budging. In retrospect with a 415 goal I should have built up differently, by 20s on the singles 375,395,415.Sets 7 Deadlifts | 225 lbs 5 Deadlifts | 275 lbs 3 Deadlifts | 315 lbs 3 Deadlifts | 345 lbs 1 Deadlift | 375 lbs 1 Deadlift | 405 lbs 0 Deadlifts | 415 lbs
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No WU, 2x 135 1x155 1x170 Fx175Sets 1 Power Clean | 170 lbs
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Interval : rest 3 mins Run, 4 mins | 960 m Run, 4 mins | 963 m Run, 4 mins | 958 m Run, 4 mins | 900 m
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DBM 15:06 ATP 15:29 FFM 15:5015 Burpees 15 Air Squats 12 Burpees 12 Air Squats 9 Burpees 9 Air Squats Rest 1 min 15 Thrusters, 45 lbs 15 Pull-ups 12 Thrusters, 45 lbs 12 Pull-ups 9 Thrusters, 45 lbs 9 Pull-ups Rest 1 min 15 Overhead Squats, 45 lbs 15 Lunges 12 Overhead Squats, 45 lbs 12 Lunges 9 Overhead Squats, 45 lbs 9 Lunges
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Based this off of CFE WOD, but subbed SDHP for rope climbs4 rounds of: 5 Sumo Deadlift High-pulls, 95 lbs 15 Ring Dips 15 Toes-to-bars
