Rack pulls 8×1 @ 90% of your 1 RM deadlift. Control the descent.
Then
5 rounds for time of
- 10 pushups
- 20 double unders
WOD Notes: Compare metcon to 111025. Find your last deadlift max on 120201. A rack pull is a deadlift with a shorter range of motion. The bar starts off resting on plates or boxes or something that elevates the starting position. It should be easier than a conventional deadlift.
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In for the bfast club!
Me 2!
I believe I’m in. 🙂
Count me in too.
Breakfast club results:
Matt 285, 2:40 (40 SU)
Cari 165 (5×2, two 45# plates), 3:29 Rx
Lindsey 195, 5:15 (5 pushups, 10 DU)
Emily 145, 4:32 (knees, 40 SU)
Great work to the early bird crew! When you lift heavy in the morning, you know it’s gonna be a good day!
Bummer, I’m gonna miss this one. I’m also out tomorrow. 🙁
Still here…
Barb 180#, 6:43 Rx
Well, I probably wormed it on the pushups and I’m sure the deadlifts had stripper written all over it and I took them from a 45# plate on each side( hope I did that right) …I think I need a gym with people….?
Barb we also raised our bars on 45# plates. Good guess! Where are your garage peeps?!
aw, Barb… where’s the garage? i will come keep you company.
We need someone Manning the grill so we have steaks for after the wods. Not a fan of these protein shakes!!
that sounds awesome but it’d be hard to WOD with the smell of steak wafting in.
Tonight’s Results:
Craig 385, 3:25 Rx
Tanner 385, 3:29 Rx
Tiana 225, 4:15 (5 pu)
Jimbo 275, 3:51 Rx
Killa 215, 4:37 Rx
Chris C 310, 3:11 Rx
Karen 195, 5:20 (5 pu)
Mike K. 245, 4:55 Rx
Nick 245, 5:37 Rx
Chris R. 245, 4:57 (40 su)
Couldn’t deadlift at home, but did the 5 rounds – 6:38 RX. My pushups were ugly…sad. Is anyone attending the Ninja Wod on Saturday?
Haha, Tanner, I like the idea!
Hope to be back tomorrow…would like to try this one…light.
Welcome back Mike K!