Deadlift

Warmup:
3x15 good mornings (45#)
3x15 wipers (95#)
2x15 sumo deadlift high pulls (2 pood kettlebell)
muscle up practice

WOD: "Deadlift"
Deadlifted to 245# today to test my back injury. It's slowly getting stronger. Also got a chance to cheer on the others in the various WOD's today. I had done them all this week already so I didn't have to pick one today. :)

Deadlift + Burpees

Warmup:
3x15 double unders
3x15 hip extensions
3x15 squats
2x3 deadlift (135#/225#)
5x3 deadlift (300#/315#/340#/365#/390# - injured on 1st rep)

WOD: "100 Burpees for Time"
Matt benched me on this one due to my pulled lower back. Probably out until Friday. yay.

Pullups & Hang Cleans

Warmup:
2x15 back extensions
2x15 ring dips
2x15 barbell reverse lunges
arm/leg mobility drills
sampson stretches
1x3 deadlift (223#)
3x3 deadlift (273#,323#,373#)

WOD: "Pullups & Hang Cleans"
5 rounds for time of:

• 15 pullups
• 5 hang cleans (155#)

Time 12:03 Rx

Chief Derivative

Warmup:
1x10 pullups
2x15 situps
2x15 back extensions
2x15 wall ball toss (with partner)

WOD: "Chief Derivative"
5 rounds of 3 minute AMRAP of:

• 3 deadlift (70% of 1RM) - I used 275#
  
• 6 burpees
• 9 knees to elbows

1. 3 rounds
2. 2 rounds
3. 1 round + burpees
4. 1 round + deadlift
5. 1 round + deadlift + 3 burpees

This works out to 36 reps of deadlift at 275#, 57 burpees, & 72 k2e.

DL-HSC-WB-PU

Warmup:
3x20 situps
3x20 back extensions
10 turkish getups (5 per arm)
sampson stretch
hang squat clean practice (185#)

WOD: "DL-HSC-WB-PU"
For 10 minutes - perform 2 deadlift to hang squat cleans per minute
Rest 4 minutes
For time - 50 wall ball (20#) + 50 pushups

155# deadlift/hang squat cleans
4:38 Rx - wall balls & pushups

Deadlifts - Pullups

Warmup:
3x15 back extensions
3x15 jumping squats
arm/leg mobility exercises
foam roller work
5x3 hang cleans (67#,117#,139#,159#,175#)

WOD: "Deadlift - Pullups"
9 rounds of deadlifts & pullups with the following reps for time:

9 DL - 1 PU
8 DL - 2 PU
7 DL - 3 PU
6 DL - 4 PU
5 DL - 5 PU
4 DL - 6 PU
3 DL - 7 PU
2 DL - 8 PU
1 DL - 9 PU

Time 9:19 @ 228#

Deadlift - Burpees

Warmup:
25 box jumps
25 double unders
25 walking lunges
1x body weight bench press (level 2 athlete skill - 225# - more than body weight)
4x5 press (135#, 145#, 150# push press, 165# push jerk)

WOD: "Deadlift - Burpees"
For time - three sets of 21-15-9 reps of:

• Deadlift (70% of 1-rep max)
• Burpees

Time 17:10

I started out with 305# (lifted 21 reps), but dropped to 275# for the 15-rep & 9-rep set.

OHS & DL

Warmup:
3 rounds of

• 15 kettlebell swings (1.5 pood)
• 5 burpees
• 15 situps
• 5 burpees

WOD: "OHS & DL"

4x3 overhead squats (95#, 145#, 175#, 185# PR)
4x3 deadlift (365#)

I only had time for 1 set of deadlift before I had to go. I can stretch my WOD's a bit once the hot water is fixed at the box.

Deadlift AMRAP

Warmup:
1x15 box jumps
1x15 weighted burpees (30# dumbbells)
1x15 situps

WOD: "Deadlift AMRAP"
Using 75% of your max PR on deadlift, perform the following:

• AMRAP in 5 min of 3 deadlift (300#) + 40 meter bear crawl
• Rest 2 minutes
  
• AMRAP in 5 min of 3 deadlift (300#) + 40 meter run
• Rest 2 minutes
• Run 1 mile

10 rounds (4 & 6) + 11:45 mile

Push Press + Burpees

Warmup:
3x10 kettlebell swings (1.5 pood)
3x10 back extensions
handstand pushup practice (I was able to get about three in a row before I fell out)
4x3 deadlift (265#/331#/351#/371#)

WOD: "Push Press + Burpees"
5 rounds of the following:

• push press for 1 minute (135# - score max reps)
• burpees for 1 minute (score max reps)
• rest for 1 minute

1. 15 pp 13 burpees
2. 10 pp 12 burpees
3. 7 pp 10 burpees
4. 7 pp 10 burpees
5. 7 pp 11 burpees

Total 46 push press & 45 burpees

My arms were shot after this WOD. Can't lift them above my shoulders.

It was cool to work out with Jeff from Atlanta today. He told me about the “Run & Chug” WOD’s they do down there. I think it was run 400 meter, chug a beer, repeat.

Also glad to see MLIB back in the box.

Snatch Balance - Deadlift - K2E

Warmup:
3x10 pullups
3x15 overhead squats (pvc)
3x15 situps
3x15 back extensions
double under practice

WOD: "Snatch Balance - Deadlift - K2E"
Three sets of 21-15-9 reps for time of:

• snatch balance (65#)
• deadlift (225#)
• knees to elbows

Time 14:40 Rx

Deadlift - Burpee Broad Jump - Double Unders

Warmup:
2x15 knees to elbows
2x15 situps
muscle up progression practice
3x5 shoulder press (125#/135#/140#)

WOD: "Deadlift - Burpee Broad Jump - Double Under"
3 rounds for time:

• 10 deadlifts (225#)
• 40 meter burpee broad jumps
• 20 double unders
• 40 meter sprint

Time 15:21 Rx

The double unders really slowed me down, but I did them all. I even strung 4 or 5 together a couple of times.

Double Wall Ball Push Press

Warmup:
2x20 meter high knee run
2x20 meter high knee strideouts
2x20 meter squat pivots
2x20 meter karaokes
3x3 deadlift (265#/331#/375#)

WOD: "Double Wall Ball Push Press"
5 rounds for time of:

• 10 double wall ball shots (12#)
• 5 push press (135#)

Time 7:15

Had to clean the 135# barbell before each set of push press, so add 5 reps of that to the WOD.

5x3 Deadlift

Warmup:
3x15 kettlebell swings
3x10 burpees
10 hurdle drills (over/unders)
deadlift practice
rope climb practice

WOD: "3,3,3,3,3 Deadlift"

1. 315#
2. 365#
3. 385#
4. 315#
5. 315#

Topped out at 385# and dropped down to 315# to finish out my sets. Maybe I should make sure I get up and eat before heavy lifting going forward. It might help my energy level.

Warmup:
3x15 kettlebell snatch
3x15 knees to elbows
3x15 pushups
3x15 squats

WOD: "Deadlift-Box Jumps"
3 sets of 21-15-9 reps for time of:

• Deadlift (225#)
• Box Jumps (weighted 45# on 24" box)

Time: 11:49 as Rx

Show Off WOD

Warmup:
2x10 ring dips
2x15 situps
2x15 squats
3 back squats (135#)
muscle up practice
handstand practice
1-arm snatch practice (67# & 95#)
hurdle hop practice
1 deadlift (315#)

WOD: "Show Off WOD"
1 round for time:

• 5 1-arm snatch (95#)
• 5 handstand pushups
• 5 hurdle hops
• 1 deadlift (315#)
• 5 muscle ups OR 15 pullups + 15 ring dips

Time 3:57

I was able to snatch 95# 5x, but my handstand pushups weren't deep enough. Also, I had to do 15 pullups and 15 ring dips in place of 5 muscle ups since I can't do those yet.

Deadlift

Warmup:
3x15 wall ball
3x15 situps
5 ring dips
muscle up practice
10 deadlifts (light)

WOD: "5x3 Deadlift"
5 sets of 3 reps increasing weight each set:

1. 157#
2. 297#
3. 337#
4. 377#
5. 392#

Dr. Drew and I modified the wall ball warmup to make it a lot more fun and a lot more dangerous.

5x3 Deadlift

Warmup:
3x15 squats
3x15 kettlebell swings
3x15 back extensions

AMRAP in 5 minutes:

• 5 knees to elbows
• 4 wall ball
• 3 burpees
• 2 pullups
• 1 cartwheel

I completed 4 rounds plus an extra cartwheel just for kicks.

WOD: "5x3 Deadlift"

1. 289#
2. 309#
3. 319#
4. 329#
5. 339#

Deadlift

Warmup:
3x15 GH situps
3x15 pullups
2x15 dumbbell snatches (30#)

WOD: "5x1 Deadlift"
warmed up with 265# x 10 then lifted 373# 2 or 3 times. i tried 417# but couldn't move it today for some reason. felt pretty weak. my max is 421# so i don't know what's up. might have been the church dinner last night.

also worked on double unders. had a hard time with them. i can't get the timing down. keep at it i guess.

Deadlift + Run

Warmup:
2x15 GH situps
2x15 wall ball (20#)
2x5 ring dips

WOD: "Deadlift + Run"
3 sets of 21-15-9 deadlift (225#)
3 800-meter runs
for time

Time 17:11

Dr. Drew and I ingnored the prescribed front squats today and did our own "special" WOD. He beat me by 1:11, so I'm not too worked up about it.