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Clean + 5 second Pause at bottom before standing + 2 Split Jerk
1, 1, 1, 1, 1, 1, 1
135, 155, 155, 165, 175, 185, 185
195 – failed second jerk
195 – failed first jerk
195 – failed second jerk
185 – success
“GFY” Tabata Deadlift Challenge
You have 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets.
Weight – 315 lbs(m)/225lbs(w)
warmed up – 225 x 5; 285 x 7
scaled to 225 – 10, 7, 5, 5, 5, 5, 5, 5 – 47 reps
like to try this again and see if i can do 1 rep each round at 315lbs
Wanted to see where I was with my shoulder and snatches so I did some hang snatch @45, then some 2-3 singles at 75, 95, 105, and 115. A little rusty, felt fine while I was doing them. Maybe a little twinginess back around the shoulder blade afterwards, but overall I was encouraged.
PR is 6:35. Last May I did anchored with an abmat in 7:12, so I’m totally going in the wrong direction here. Not a single set of unbroken DU, although left shoelace came loose during set of 30 and right lace came loose during set of 20, causing misses, so lesson learned there. Really confused why my DU skill seems to be deteriorating, even after working on them in warmups. Overall, I’m really in a trough right now, some of it due to shoulder effing up my routine, some of it just cyclical. Going to try working DUs with heavier rope in warmup to see if that makes WODing with my Rx rope go better.
Made up yesterday’s WOD today.
First 5.25 mile run
Pack - Women
5 Muscle-ups (subbed 3 jumping pull-ups + 3 MU progressions on rings)
5 Deficit Handstand push-ups (knees elevated on platform, used 9 inch foot stools)
Then, 65 pound barbell Overhead walking lunges, 90 feet (45 lb bar + 20 lb kettlebell in backpack)
2000m C2 row
7/30/2013=7:32 pleased for ~warm-up
12/18/2012=7:36.5 end of a WOD
8/31/2012=7:30.1 & 7:41.9 in WOD
8/19/2011=7:14.4 time trial
7/28/2010=7:14.3 time trial
7/22/08=7:25.8 time trial
2/26/2007=7:28 time trial
7/26/2006=7:47 end of WOD
6/3/2004=7:16 time trial
3x 2x16ft lateral shuffle with tripled purple band & 15 push-ups
WOD (SCALED from BrandX 7/30/2013)
50 DL, 135
TOTAL TIME=7:28 (1:53/3:34/2:01)
Lowered the weight to not push injuries, but increased the reps to equal the total pounds moved last time.
It is a rest day, but I’ve missed a bunch of WODs being on vacation twice this month. I decided to work out today and catch the next rest day. I picked a WOD that I missed a few weeks ago when I was in the OBX, that I didn’t think would mess me up for tomorrow.
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHD sit-ups*, 10 GHD back extensions, 11 dip, 2 chin-ups)
* holding a basketball (working up to a medicine ball)
WOD - 130627
Complete as many rounds as possible in 12 minutes of: