Daily WOD – May 21, 2019

Banded deadlifts 8×3 

Then:

5 rounds (not for time) of:

  • 5R/5L single leg kettlebell deadlifts 
  • 3 tall box jumps 

WOD Notes: Banded work is all about speed! Pick a barbell weight and band tension combo that allow you to lift explosively; if you’re struggling to move the bar at any point it’s too heavy. General guideline is to load your bar to approximately 65% of your 1RM, and use the select your band tension based on the following:

  • 1RM deadlift < 150 lb use red band
  • 1RM deadlift 150-250 lb use black band
  • 1RM deadlift 250-400 lb use purple band
  • 1RM deadlift >400 lb use green band

Note that taller athletes may need to step down a band.

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This Post Has 4 Comments

  1. 5:15am

    Kehl – 215 (P)
    Barry – 200 (G)
    Quinn – 215 (P)
    Rebecca H – 105 (R)
    Zach S – 🙂
    Steve M – 225 (G)
    Josh – 275 (G)
    Murray – 🙂
    Dave V – 200 (G)
    Warnek – 275 (G)
    Ceil – 🙂
    Danielle S – 135×5; 145×3 (P)
    Daria – 🙂
    Hannah S – 105 (R)
    Jen C – 🙂
    Jenn – 175×6, 185×2 (P)
    Jesse S – 🙂
    Jim C – 225 (P)
    KTS – 🙂
    Keith – 🙂
    Kelly G – 105 (R)

  2. 6:15
    Luke 185P, 53
    Missy 145 (+4″, no band, conventional)
    Faith 115P, 44/20″
    Bwat 135P (+4″ then down to +2″!!!), 35
    Craig 185P
    Iggy 225P, 53/30″
    I. Curtis 135P, 35/16″
    Ricky 255G, 70/39.5″
    Vince 125P, 44/20″
    Erin 165P, 44
    DE 255G, 70/39.5
    Ron 😉
    Smith 275G, 53
    John C. 165P, 44

  3. Results:
    9:30
    Ed 225 P sumo 40″
    Chris M> 185 P
    Natalie 205 P
    Megan S. 115 MF
    KtN 135 MM
    Paul 205×5 P

    4:00
    Kirsten 55 on 4″ x a lot
    Heath 95 MF
    Ana :0
    Marissa W> 85/105 red
    Tom S> 135 P
    Robbie 🙂
    Linda 85 MF
    Cindy 🙂
    Kyle K. 185 P, 38″
    Shawn C> 185 balck
    Rob M. 125 MM, 2″
    Tanya 215 P
    —-
    5:00
    Pat B 275 P
    Pat D. 125
    Kyle E> 185 P
    Whitney 115 P
    JEff 225 P
    Mitch 165 P
    Dani :0
    Kelly K. 175 P
    Janet 175 MM
    Tim C> 195/205, P
    Joe S. 165 P
    —-
    6:00
    Dominika 115 MM
    Rocco 215 P sumo
    Tiago 185 P
    Nik 175 P
    Diana 85 sumo from 4″
    CHris W. 125 to 20″ box squat
    Dan R> 225 P to 31″

    7:00
    Sillup 225 P (EMOM)
    BLythe 115 MM
    Erik 235/245P
    Joanna 115/125/135MM
    Elissa 145 P
    Ray F. 185 P (EMOM)

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