WOD:
4 rounds for time of:
7 Deadlifts 255/175 RX+ 315/225 (55 and over 225/135)
42 double unders
14 ring dips (55 and over hand release push-ups)
Cool Down:
25 GHD sit-ups
25 Military ab-mat sit-ups unanchored
25 butterfly ab-mat sit-ups
25 ab-mat sit-ups unanchored
Woohoo!!! Elizabeth, Maude and Rosie!! Strong work ladies 🙂
Yeah!!!! The women of the morning!!! Strong Ladies!!
The answer to life, the universe and everything: 42…double unders?
Elizabeth, Maude and Rosie!!!! Looking STRONG!
17:09, scaled ring dips to banded ring dips.
20:00, plus about 200 extra push-ups…This is what happens when you miss CF for about a month and/or can’t read simple instructions 🙂
16:38 Scaled
7 – 1 armed deadlifts @155lbs
30 – 24in Box Jumps
14 – 1 armed knee push ups
Open Gym : Yesterday’s WOD:
A. Back Squat 5×4 reps: 245-265-280-300-315
B. 13:53 Scaled
25lb OHS against wall
Reverse Burpees over the bar
1 arm ring rows
1RM Dead Lift PR – 335 (20# PR)
Amazing Grace – 9:59 Rx
2:44 PR on time
30# PR on lifts
Previous Amazing Grace – 12:45 scaled
Previous weight – 105#s
Lookin good stud! Nice numbers. Way to stay on the grind and continue to improve. You’re a machine!
8:56 RX+
Open Gym: Yesterday’s WOD
A. Back Squat 5×4 reps: 170-185-195-205-215
B. 7:47 rxd @ 65#
Homegym
9:31 RX
12:26 scaled deadlift weight to 135#, wanted to take it easy on the SI joint that I pissed off last week on deadlifts.
10:15
145-160-170-180-190
9:35 @65#
1:00
18:43 @ 205#
Been nursing an injured back, so I did deadlifts from a 12″ box (right above the knee).
A. Built up to 295 for 10 reps, slow and controlled reps.
B. 6:18 RX from the 12″ boxes
C. I did an extra round just for fun and that round put me at 8:55
Hate to miss the WOD today but was at the chiropractor for another decompression therapy and some laser therapy for my bulged disc. What is up with all the unhappy backs lately!? Hoping to start seeing some improvements soon in the pain department. Blegh. If you notice me sandbagging, that’s why!
Great work everyone!
14:57 Rx’d
18:41 or 18:42 couldn’t remember; scaled. Darn you ring dips!
16:03 @175 only scaled to pushups
18:28 Rx +
Those ring dips were nasty!
Rx +: 6:57