Back to work
We hope you all enjoyed the footballs this weekend, but it’s time to get back to work! Those posterior chains won’t engage themselves…
Today brings us some heavy deadlifting and a small twist on a personal favorite WOD of mine. By now, you should know the drill on the deadlifts: warm up quickly but thoroughly and get 5 heavy sets of 5 in. If you did the 5×5 deadlift a few weeks ago try to make all of your working sets 5-10# heavier than last time.
The WOD is a nasty little couplet of rowing and kettlebell swings with rest dictated to us. Don’t let the rest deceive you; when you are given time that you have to rest, it makes no sense to rest when you don’t have to. If you get the rowing done as fast as you can and get your hands on your bell ASAP this WOD is sure to deliver. For the sake of comparison, this WOD is the the reverse order of the WOD on 9/24/13.
STR
Deadlift
5-5-5-5-5
WOD:
8 rounds
10 cal row
10 KBS (2/1.5)
rest :30
DL: 245# PR
WOD: 12:41 w/ 1.5pd
DL: 215 – 10# PR on 5 rep
WOD: 13:38 Started with 1.5pd went down to a 1pd? Hand ripped and stung like hell.
Working out with JT is fun but working out in the morning suuuuuucks.
DL: 170# PR (because I looked in my book again after 165# and saw I’d done it for five in our Last 5×5 and so added 5# for one last set)
WOD: 13:44 with 1 pd
Great work from a Monday morning crowd!
DL: 380# PR
It felt heavy today. The pizza, ice cream, and apple pie I had last night probably didn’t help.
WOD: 11:17 RX (damper on 10)
The KB felt light after those DLs.
#155 DL, which is 5# shy of my 5RM. Didn’t feel like pushing it today due to Monday badditude…so I attempted to work on form instead.
13:05 (@ 1 PD) for one tough mother of a workout. Awesome job, Team Yellow. You never fail to impress!
(I left my grey hoodie in the box…will pick it up next time! If you see it feel free to throw it in a cubbie.)
DL: 200#
WOD: 13:55 (1.25pd)
Thanks Nick for letting me WOD even though I was 15 mins late. Been working 12 hrs for 4 out of past 5 days so big stress ball. And Fri night yoga got nothing to a good WOD.
Glad to grunt along with the 7p crew!
DL: 275; it feels so weird after doing so many clean pulls the past few weeks
WOD: 11:37 with the 1.5’r
go team yellah
You all really punched that workout in the balls.
http://www.cinemeh.com/wp-content/uploads/2010/04/nut-punch.gif
WOD: 11:23 @1.5 pd, felt good until about round 5, then realized this one was going to hurt.