7/28/14 Tuesday

Performance

A. 
Deadlift; (with PERFECT posture and mechanics) 21×1, rest 3min b/w sets

50% of possible 3-RM x 5 reps

75% of possible 3-RM x 3 reps

85% of possible 3-RM x 2 reps

90-95% of possible 3-RM x 1 rep

Test 3-RM

(optional) – Exceed Set 5 weight for 3-RM

*No bouncing b/w reps and no dropping weights from top. You must lower weight with control and reset for each rep.

 

B. 
Three rounds for time of:

400 Meter Run

10 Man-Makers (40/25)

 

Competition

Wod will be posted at gym

 

7/25/14 Friday

Performance

A. 
Deadlift 
Waveload; 6-4-2-6-4-2, rest 2-3min between sets

(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)

 

B. 
Three rounds for time of:

20 Pull-Ups

40 Kettlebell Swings (24/16 kg)

 

Competition

Wod will be posted at gym

7/9/14 Wednesday

Performance

A. 
Deadlift; rest 2min

Set 1 – 50% of possible 3-RM x 5 reps

* Set 2 – 75% of possible 3-RM x 3 reps

* Set 3 – 85% of possible 3-RM x 2 reps

* Set 4 – 90-95% of possible 3-RM x 1 rep

* Set 5 – Test 3-RM

* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts

*You must maintain perfect mechanics throughout!

 

B. 
Three rounds for time of:

400-Meter Run

10 Man-Makers

 

Competition

Wod will be posted at gym

6/25/14 Wednesday

Performance

A. Deadlift; 5-5-3-3-1-1

*Warm up to a tough 5 reps and start and build as you go to a tough 1rep but NOT 1RM

*You must maintain arched lower back throughout. If you round, the rep does not count!

+

Complete 21/15/9 reps for time of:

Deadlift (225/155)

Pull-ups

 

Competition

Wod will be posted at gym

6/11/14 Wednesday

Performance

A. Deadlift; 5 reps x 3 sets, rest 2min

*Moderate load, same weight all sets

B. Deadlift; 3 reps x 3 sets, rest 2min

*Add 10-15lbs from part A

*Same weight all sets

+

Complete the following for time:

-500m row

Four rounds of:

12 KBS (53#/35#)

10 toes to bar

8 burpees

-500m row or 400m Run if it is not raining

 

Competition

Wod will be posted at gym