Deadlift 1-10-1-20-1-30-1
Then
Tabata wall balls (men 16# or 14#, women 12# or 10#, both to 10′)
WOD Notes: Each set of deadlifts is for max weight, not for time. You’ll start with a 1 rep deadlift. This should NOT be equal to your 1 rep max, because of all the volume to follow. Choose a weight that is heavy but attainable, likely around 90% of your 1RM. Next you’ll perform a set of 10 deadlifts. Again, choose your weight wisely… because all 10 must be completed “touch and go” in order for the set to count! Next you’ll do another heavy 1 rep, then 20 reps then 1, then 30, and end with 1. The four 1 rep deadlifts do NOT have to be at the same weight. Scale up or down each round as needed.
Compare to 111022. Your results will be recorded as the weight successfully used for each set, for example:
- Nikki 235-175-235-155-225-135-225
Community Notes: Happy birthday Miranda! And happy Cinco de Mayo to all!
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Happy birthday, Miranda! Hope you’re having a great birthday, you deserve it!!
<3
This workout today was sponsored by Patron.
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Great job this morning guys!
Matt: 285 – 225 – 285 – 185 – 265 – 145 – 265
Tiana: 235 – 145 – 235 – 135 – 235 – 115 – 235
Phil: 365 – 225 – 315 – 225 – 315 – 185 – 275
Wallballs: Score/Total
Matt: 8/72 (14#)
Tiana: 3/38 (10#?)
Phil: 7/70 (14# – Great depth!)
Good luck today Nikki! Kick some ass!
Happy birthday Miranda!
Results from the OG:
Barb 165 – 145 -175 – 115 – 195 – 95 -205(PR); 6 @ 10#
Cragle 295 – 205 – 315 – 205 – 295 – 155 – 330; 9 @ 20#
Go Nik!
RIP Adam “MCA” Yauch. Sad day for me.
Tied for 16th on WOD 3 (the 70# one-arm dumbbell snatch). Currently 17th overall! The LONG squat, pull-up, shoulder to overhead workout is this afternoon.
Great job on the deadlifts and wall balls!
Happy birthday Miranda!
Nik, you’re doing incredible! Keep it up!!!
375, 275, 375, 225, 375, 165, 375
9 wallballs (20# med ball is all I own)
Nik took 15th in WOD 4 for 15th overall at the end of day 2!
Way to go Nikki! One more day to go. Stay strong!!
I did this at my gym after my wendler bench and accessories. 5/58.