Warm-Up.
12-Minute Mobility for Hip Hinge Day
A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% of 1-RM
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 4 reps @ 75%
*Set 6 – 6 reps @ 65%
B.
For time:
100 Double-Unders
75 Single-Kettlebell Deadlifts (32/24 – or heavier if you have it)
50 Walking Lunges with DB/KB Farmer’s Carry (55/35 lbs)
25 Dumbbell Box Step-Overs (55/35 lbs to 24″/20″)
A: DL @ 72, 87, 102, 116, 109, 94 kgs
B: 12.23 min @ 400m run, 75x KB DL 24 kgs, 50x WL 2×15 kgs, 25x DBSO 2x 15 kgs
A. 125, 150, 175, 200, 190, 165
B. 10:41.
Used 50# db for the DL – lit my low back!
25# DBs for the step overs
Warmed up with every 2 minutes, for 12 minutes of:
Power clean x 1.1, built up to 225 for the last 2 sets
A.
Based off 465 1RM Deadlift.
Loading error on set 4 was actually 75%.
B.
Didn’t track time, but maintained broke everything into sets of 5, except double unders.
80 lb. kettlebell for deadlifts, 53 lb. kettlebells for lunges and step ups.
Anika
A.145×8
165×6
190×4
215×2
205×4
175×6
B. 7:25
Luke
A.200×8
240×6
280×4
320×2
300×4
265×6
B. 8:12
A. Deadlift at 80% of. 1RM done with 285 lbs.
B. Done in 15 minutes.
I was really Tired from the weekend cause i went to the beach to swim a. Little bit and rode a motorcycle. But at the end i did finished today because i am Invictus!!!
Awesome attitude, Edwin!
A. Done based off 405
B. 100 DU, 75 DLs at 135#, 50 walking lunges 2×50#, 25 BJO: 10:53
July 17 WOD A. Tempo Front Squats x2 @ 32X1 E2M 95#, 105, 115, 125, 130, 130, 130, 135×1 ***5# heavier than last time and got both reps at 130, tried 135 but the first rep was ugly…can’t imagine what the 2nd rep would have looked like B. E8M for 24 min (3 sets) – 3:23 / 3:16 / 3:51 15 Cal AB – 1:20 / 1:08 / 1:02 10 OH Squat @ 65# / 85# / 95# – ALL UB 10 BBJO – ALL UB ***Only got 9 OHS in the 3rd round…my right arm gave out…I re-racked, but… Read more »
Awesome Part C!
Hi,
Warm-up
A: 85/102.5/120/136/127.5/111 kg
B: RX 17:47
Stretching
Have a nice day…
Dumb question perhaps, but are the single-kettlebell deadlifts to be performed as a “suitcase” deadlift or like with it centered between the legs using 2 hands?
Had the question myself. But as I read it, it isn’t a single arm DL, so I did it with both arms centered.
Thank you!
I did it with a single kb in between my legs and held it with both arms!
A. Deadlifts: 115 x 8; 125 x 6; 145 x 4; 155 x 2; 155 x 4; 145 x 6 (kept them light so as not to aggravate my back)
B. 8:39 – ub DU; used 32 kg Single-KB; 35 lbs lunges; 25 lbs box step overs (these lit up my back last week so went light).
A. 125-145-175-200-190-165
B. 9:53
A. Deadlift as Rx
205×8, 245×6, 285×4, 325×2, 305×4, 265×6
… nerded my 1RM from 445 to 405 and based the % off that.
B. As Rx: 9:24 (32kg for DL)
… surprised myself with UB DUs right out of the gate … walking lunges quickly turned into a chipper
A. DL as prescribed.
Hit all reps ok. Spent a little extra time warming up and it seemed to pay off.
B.
1 min air Dyne
75 DL w single KB 53lb. Sets of 15
50 lunges in place 35lb kettlebells Forward. Sets of 15
25 step overs with 35lb kettlebells
All took 10 minutes. Good leg work. Arms and shoulders still pretty sore from Saturday.
185/205/245/285/265/225
10:55 88#KB/55#DB
Friday: A1) 3 sets of 3 pausing snatch pulls. In kgs: 55, 60, 65 A2) 3 sets of 3 snatch high pulls. In kgs: 40, 45, 50 A3) 3 sets of 1 power snatch + 1 squat snatch. In kgs: 40, 45, 50 B) OT2M x 7: 7 mts handstand walk + 3 C2B + 1 squat snatch. In kgs: 55, 57.5, 60, 62.5, 65, 67.5, 70 C) 10 rep OH Squat, got 57.5 kgs D) 6 RxT: 8 power snatch + 8 bar facing burpees, changing weights every 2 rounds. In lbs: 135, 115, 95. Time: 14’55” Saturday: A)… Read more »
Huge weights on the snatch in B!! Nice job on surviving the saturday conditioning too, so glad i missed that
it was my first time running with that thing, it felt hideous ?
I find it totally ruins my running form, pretty horrible stuff. Excited for deload week next week 🙂
A. Deadlifts done at 225, 285, 330, 380, 355, 315
B. Subbed in 45# DBs. DLs with 90# KB. Lunges done in place. Didn’t do the box step overs: 10:40
b 10:20 rxd
A. Stamina squats – add 3% from last week Emom 12 at 69% 3rm back squat = 91.5kg Odd 3 front squats Even 6 back squats Big grind, so glad to make it through this. Leg pump is real. B. On the 2:00″ x 5 Sets: 1 Hang Snatch High Pull 1 Snatch High Pull 1 Hang Squat Snatch 1 Squat Snatch Set #1 – 60% 40.5 Set #2 – 65% 44 Sets #3+4+5 – 70% 47.5 Really focused on getting high elbows in the pulls, squat snatch felt good. C. Hot Sauce” Part #1 AMRAP 3:00 21/15 Calorie Row… Read more »
A.
Deadlifts
110kg x 8, 132 x 6, 154 x 4, 176 x 2, 165 x 4, 143kg x 6
All done beltless.
B.
Subbed 50 double unders
75 x 24kg KB (all I had) Deadlifts
50 lunges on the spot (step forward) with 2 x 22.5kg DBs
25 box step overs with same dumbbells.
12:32
DU in one minute (a very good 50 double under time for me – I’m useless at them!)
Deads done in sets of 15
Lunges finished around 8-8:30, done in sets of 5
DBBSOs in sets of 5.
I hate those step overs..
Morning everybody,
E2M x6 deadlift as described
8×100/6×120/4×140/2×160/4×150/6×130
100 DUs
75 Single KB DL 32 kg
50 farmers carry walking lunges 22,5 kg
25 step overs 22,5 kg
14:09
At the step overs I slowed down a lot. Upper traps deep fried from holding in the end.
After 5 days vacation break this was a nice entry.