225# Deadlifts
135# Overhead Squats
Scale weight if necessary. Post weights and time to comments.
The community speaks:
- Mary Changa wanje on HWACFCPM!!
- Isaiah on Swans in Flight 5K Results
- Bill Wallace on PE week of 1/20
- Bill Wallace on PE week of 1/26
- Bill Wallace on PE week of 2/3
- Bill Wallace on PE week of 2/10
- Bill Wallace on AC PE week of 2/19
- Bill Wallace on AC PE week of 2/24
- Bill Wallace on AC PE week of 3/2
- Kathleen Hochstetler on PE week of 2/10
- Bill Wallace on PE week of 12/9
- Bill Wallace on PE week of 12/2
- Bill Wallace on PE week of 11/25
- Bill Wallace on PE week of 11/18
- Bill Wallace on PE week of 11/11
Recent most-completed WODs
Blogroll
Exercises
200m run 400m run 500m row 800m run back squat box jump burpee chest-to-bar pull-up clean clean and jerk deadlift dip double-under farmer's walk front squat ghd sit-up goblet squat handstand push-up hang power clean kettlebell swing knees-to-elbows medicine ball clean muscle-up overhead squat power clean power snatch pull-up push-up push jerk push press ring dip rope climb row run shoulder press sit-up sprint squat squat clean sumo deadlift high pull thruster toes-to-bar walking lunge wallball wall ball shotArchives
Wow, I needed this one. It had been ten days since I had worked out, and this was a great way to begin. I LOVE deadlifts…which made the overhead squats (a bit) more enjoyable.
I warmed with 2 rope climb ascents, followed by 20 of each of these:
1.5 pood KB swing, pushups, mountain climbers (with bands), GHD situps, back extensions, pullups and finished with 2 more rope climb ascents. Great way to energize before lifting (and to catch up on everything I had been missing). 🙂
For the WOD, I focused on form, especially in the OH squats…slow and steady. I used 135# on the deadlifts and 75# on the squats.
TIME: 8:20
13:59 @ 225 and 115
Ouch!
The OH squats got really hard really fast. Even the deadlifts wore me out more than they should have.