Warm-Up
Two sets of:
30 Single or Double Unders
Kettlebell Farmer’s Carry x 100m
Followed by…
Two sets of:
Prone Plank x 30 seconds
Kettlebell Romanian Deadlift x 10 reps
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Swing x 10 reps
A.
Every 3 minutes, for 12 minutes (4 sets) of:
Banded Deadlifts x 12 reps @ 40% of 1-RM
Stand with the bar as fast as you can. Lower the bar to a dead stop and repeat for all reps. The band tensions should add about 40% of your 1-RM Deadlift tension at lockout.
B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Devil’s Presses (50/35 lb DBs)
10 Dumbbell Thrusters (50/35 lb DBs)
50 Double-Unders
A. 70 kg with wide green band
B. 4 + 2 Rx
145lbs with purple band
5 rounds + 1 devil press with 40lb DB
Only did the deadlifts today after not feeling well the last couple of days.
Banded deadlifts done at 175.
These felt hard today.
A. DL 65 lb BB then purple band to approx 110 maybe. I don’t know.
B. Scaled to 30lb DBs
6 + 11 but had to stop 3 times for work texts. Super annoying but probably helped me get more reps with the rests.
A. 145 + green band, felt hard
B. scaled to 35# dbs 4+4 devils press
again felt hard du especially. Yesterday I did the bench press and EMOM from earlier in the week. The plus is the mental work to keep going today that was a free addition :).
125lbs purple
5+2
A. 75kg with wide green band
B. 5 + 11 Rx
Started at 135, built up to 150 w/ red and yellow band
WOD: 5+0 at 40lb DB