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| In the Deadlift, keep the bar in contact with your body during the whole lift, rolling the bar over your shins & thighs. The closer the bar to you, the less stress on your lower back & the more weight you can lift. The Deadlift ends when your knees & hips are locked, but lower back is not hyper-extended. |
Metcon: “Diane”
21-15-9:
-Deadlift @ 225/ 155 #
-Handstand Push Ups
For the SWOD, partner up and help each other accumulate the time and keep good form. Make sure you take time after the hollow rocks to incrementally warm up you deadlifts and overhead pressing positions.
For the metcon, compare to 8.09.10.
Post times to comments. cc
SWOD: hollow rocks total 3 min
ReplyDeleteMetcon: DL @ 155, HSPU to 2 ab mats- 9:59
SWOD: Hollow Rock total 3 min. with 2 stops
ReplyDeleteSwod: deadlift @ 225#, HSPU no mats, Time 9:13
SWOD= 3 mins
ReplyDeleteMETCON= 1545 , 1 mat
Have a good weekend everybody!
SWOD: 3min of hollow rocks
ReplyDeleteMETCON: DL@225# / HSPU to 2 AbMats...11:59
SWOD: 3 min hollow rock. Best was :58 s before arching back too much.
ReplyDeleteMetcon: 4 x 800 m runs
Best-3:09 (rd.1&2)
Worst-3:15 (rd.3&4)
Sorry AM crew for yesterday. I gave you the wrong marker to run to on your 800s. It won't happen again.
Sorry Criag but I read the workout wrong again. That makes three times this week.
ReplyDeleteSWOD: Deadlifts 3x3x5@ 255LBS
METCON: 20 minutes of:
25 Sit-ups
15 Air Squats
10 Push-ups
Completed 9 sets and 3 sit-ups.
Hey where was everybody ?
ReplyDeleteCFE 4x800m runs 3:33,3:25,3:32,3:43
SWOD 3:00 Hollow Rocks
Metcon: 10:02 @ 200#, 2 Abmats (cheated should've used one)
Five for five this week, skiing tmrow,
hope I can move !!
Starting Strength WOD:
ReplyDelete- Deadlift: 440x 1, 396x 3, 352x 5
- Shoulder Press: 185x 2, 170x 4, 155x 6
- Pull Ups: +50x 3, +25x 5
- SWAT Op Gone Bad: 299. The knee is starting to feel better, but this score was 81 shy of my last score on this one. Stupid injuries.
METCON 10:14 RXD
ReplyDeleteMETCON: "Diane" 11:00, 155#, 2 abmats
ReplyDeleteMetcon: 13:03 w/155# and modified HSPUs
ReplyDeleteMetcon: "Diane" RX'd in 15:24.
ReplyDeleteThis was one of the first WODs I did at the Compound back in August. I had to do 185lb on the deadlifts because my form was so bad, and I hit complete muscle failure on the HSPU and hand to continue with handstand holds. I may have come in last today, but getting through this WOD rx'd was a big thing for me. What a difference 5 months at The Compound makes!
"Diane" 8:14
ReplyDelete155# DL, HSPU's w 2 abmats
Good job Ryan!