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Monday 120227

Ricky Frausto Filed Under:
WOD
Skill/Strength

Dead-lift 1x5

Take a look at the last time you completed this workout. If you were successful last time, go up 5 pounds, if not, try that weight again. This is one single set of 5 reps and doesn't necessarily need to be a max effort. Compare to 120104.

Conditioning

For quality (no clock will be set):
1 Weighted Strict Pull up
10 Box Jumps, 40 inch box
2 Weighted Strict Pull ups
9 Box Jumps
3 Weighted Strict Pull ups
8 Box Jumps

and so on until,

10 Weighted Strict Pull ups
1 Box Jumps

The box jump height is 3 red bumpers on a riser. For the pull ups, no kip is allowed and a dumbbell between the ankles is the only allowed method for holding. Weights are 25#/15#.

Post results to comments/Logwod.


5AM Baby!!!!!

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8 Responses to "Monday 120227"

  1. Shelley Says:
  2. 313# 1x5 Deadlift; felt great

    Was on round of 8 pullups/3 box jumps when time ran out; (got through 1 of the pullups) did weighted strict pullups Rx'd but did 36" box jumps. I got more comfortable with box jumps as the workout went on.

    Great job 5 a.m.!
  3. Hilg Says:
  4. 394# 1 X5 DL ; this 5 pound incremental jump has really helped. I have made steady increases over the past year as we've made these part of the regular routine. Paul A. has been my partner on these recently and I thank him greatly for his encouragement. Looking forward to breaking 400 next time!

    Scaled the pull-ups to bands and went with 2 reds and a yellow on the jumps. Finished the top of the hour having finished through 3 jumps and 6/8 Pullups.

    B
  5. paul Says:
  6. Thank YOU, Brian--I wouldn't have gone for 394 today if you hadn't been there.

    My back was bothering me a little this morning, and 374x3 felt like a ton in the warmup. But 394x5 felt pretty good.

    40" box and mostly 20# DB (11 reps with 25#). Got through 6 of the 9 pullups. So that's 42 pullups and 52 jumps.
  7. Jen Says:
  8. 231 for 1x5

    Set of 10 PUs left when time ran out. I was able to get through all the PUs with 15# DB. YEAH. Kind of excited about that. 40" box jumps felt great.

    It was a small but mighty 9 am class.
  9. Addi Says:
  10. Only 242# for the deadlift today. Should have been at least 30# more, but I realized halfway through the warmups this was day 5 in a row (how the hell did that happen?) and I was smoked. So made my set of 3 my set of 5 and called it a day. It felt plenty heavy today.

    Pullups and box jumps rx'd. Pullups got slow in rounds 6-8... got doubles and triples back towards the end. I loved this. Great job on the pullups, Jen! 9 am was clearly quality over quantity today. :)
  11. JennG Says:
  12. First day back...
    Did 3x5 33# RDLs. Exhausted.
    Then for the conditioning did
    10# DB presses
    20" step ups
    Double exhausted. Very humbling.
    Thank you, Jon Day, for helping me do something. Felt good to be back, moving around a bit.

    Great job, giant 6:30 class!
  13. Addi Says:
  14. Glad you're back, Jenn! Slow and steady wins the race, girl. :)
  15. Stacie Says:
  16. 264 x 5

    Completed the entire WOD in just a little under 20 min - 40" box jumps, no weight on pull ups.

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