Today’s WOD was really tough but surprisingly fun.
Exp.- Deadlift 3 sets of 5 at 75-80% of your 1RM
Nov.- Review movements
100 Double Unders
50 Deadlifts (135,95)
25 Front Squats (135,95)
We completed the warm up and went right into strength.
Since I’ve done Deadlifts several times now, I decided to do the Exp. (read: experienced) part of the Strength segment.
For this, we were to do five deadlifts.. take a break.. then do that for a total of 3 rounds. (So 15 deadlifts total) To determine our weight, we took our one rep max (The absolute amount of weight we could do for one rep) and scaled it down to only 75% – 80% of that weight. Last I checked, my deadlift was #135, though it’s actually been a while since I tested my 1RM for these, so I think I could do more now.
Then came time for the WOD. I just did my first double under a week ago, so I instead did single unders. We were instructed to try and do 300 or 3 minutes total, whichever came first. I know I can do 300 in 3 minutes, but for some reason the rope wasn’t agreeing with me. I blame the rope. I think I just got a wonky one.
We also lowered the weight on the deadlifts to #95, which I was able to do great. But I wasn’t able to do that much weight on the Front Squats. (I just did them for the first time a week ago!) I dropped the weight for the deadlifts and front squats to #85.
I chugged through the WOD. I completed the situps 5 at a time and tried my hardest to not take too long of a break in between. 75 is a lot! I did the deadlifts pretty quickly and think I only took one or two breaks on those. Then on Front Squats, I did about 5 and realized the #85 weight was definitely too heavy. I switched over to a bar of a friend of mine who had been doing #75 and slowly knocked them out. I finished in 17:20.
This workout was tough! I felt like my heartrate was super high the whole time. It was around 180 on my watch.
Felt great when I was finished though!
Can’t wait to see what’s in store for Thursday!