21-15-9 Reps
Burpees
Deadlifts (225lbs/135lbs)
Jumping Pull ups/Assisted Pull ups
for time
Chad: 16:30
Jodie: 19:42
Tag Archive: deadlift
WOD:
5 Rounds
7 Deadlifts & 30 second Handstand
Chad: 225lbs 4:46
Jodie: 135lbs 5:21
WOD: Strength Day Back Squats and Dead Lifts
Chad:
BS: 45 x 10 x 2, 100 x 5, 145 x 5, 195 x 3, 255 x 5, 260 x 5 x 3
DL: 135 x 5, 275 x 3, 317 x 3, 327 x 3, 337 x 3
BS: 45 x 10 x 2, 70 x 5, 100 x 5, 110 x 3, 120 x 5 x 3, 130 x 5 x 3
DL: 95 x 5, 135 x 5, 185 x 3, 195 x 3, 200 x 3
My Back Squats are a new PR and Jodie got new PR’s on both Back Squats and Dead Lift
WOD:
3 Rounds for time of
500 meter Row
5 Dead Lifts (Chad 135lbs/Jodie 95lbs)
5 Hang Cleans (Chad 95lbs/Jodie 65lbs)
5 Jerks (Chad 95lbs/Jodie 65lbs)
Chad: 10:49.9
Jodie: 11:22.3
Didn’t do the 5K like we were planning to since I had to work most of the day and weekend.
3 rounds of
400 meter run
30 second handstand
15 95lb deadlifts
15 GHD situps
Time: 16:45-we did it together so share the time.
We still had some time left on the Day pass for the gym so we did another strength Day.
Warm up: 500 meter row
Chad:
Shoulder Press: 115×5, 135×1, 165×1, 170×1, 175×1, 185F
Push Press: 175×3, 180×3, 185×3, 195×3, 205×3
Deadlift: 225×5, 275×5, 315×5, 335×5, 345×1
Jodie:
Shoulder Press: 45×5, 75×1, 75×1, 80×1, 80×1, 80×1
Push Press: 75×3, 80×3, 85×3, 90×3, 95F
Deadlift: 125×5, 150×5, 180×3, 195×2
Finished up with some assisted Pull Ups.
Today we did quite a few different exercises.
Chad: Started with a 1000 meter row-3:56, Then did 15 Windshield wipers with 95lb bar and 2 sets of 10 situps and 10 deadlifts with 95lb dumbbell.
Jodie: Started with a 500 meter run and Jump Rope including double unders, Then went on to Windshiled wipers with a 45lb bar, and 5 sets of 10 situps and 10 deadlifts with 95lb bar.
Chad:
Warm up: 800 Meter Row
WOD = 2 rounds of
400m run
1:00 handstand
15 GHD situps
10 x 225 lb deadlifts
TIME = 10:59
Jodie
warm up: kettlebell warmup, 26 lbs
WOD:
2 rounds for time,
400 m run,
1:00 handstand,
15 GHD situps,
10 x 155 lbs deadlift
TIME = 14:14
No warm up
WOD: Strength Day – back squat, deadlift, shoulder press
Chad:
BS: 45 x 10 x 2, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 245 x 5, 250 x 5 x 4
DL: 135 x 5, 225 x 5, 275 x 3, 315 x 3, 325 x 3, 335 x 3
SP: 45 x 5, 75 x 4, 100 x 3, 135 x 5 x 3
Jodie:
BS: 45 x 10 x 2, 65 x 5, 95 x 5, 105 x 5, 110 x 5 x 4
DL: 75 x 5, 95 x 5, 125 x 3, 175 x 3, 195 x 3 x 3
SP: 45 x 4, 55 x 3, 65 x 5 x 3
Warm up: Jog around the block (520 meters)
WOD:
5 rounds of
7 Dead lifts
:30 handstand
for time.
Chad: 6:39-225lb dead lifts
Jodie: 5:23-135lb dead lifts
I didn’t break out of the handstands once and Jodie only did on her final handstand. I must have took too much time getting my breath because she beat me. 
Cool down: 20 sit ups, 10 scissor kicks, sit up squats with kettle bells.
It was an awesome workout.
