Monday, November 9, 2020
A1. Dumbbell Deadlift – 10-12 reps x 5 sets, rest approx. 90s
A2. Reverse Double Unders – 25 reps x 5 sets, rest approx. 90s
A3. Peg Board Ascent – 2-3 reps (unbroken) x 5 sets, rest approx. 90s
A4. Back Extension – 10-15 reps x 5 sets, rest approx.. 90s
Got to 120 lbs dumbbells for DL for 5reps
Worked from 70 (12 reps) to 110 for 10 reps.
Reverse DUs scales to singles. Did 45 instead of 25
Did negatives focusing on bent arm holds for peg boards. Definitely getting much stronger. 6 reps/set.
Back extensions were super hard. Started off with 15 reps and ended up doing 10 reps for the rest.
Wow. This WOD has lasting effects. I loved it. Really tough. Still feeling the after effects.
These ones always kick my butt. Made it through 4 1/2 rounds, then called er good.
A1. 70/90/100/10/120
A2. Pretty much still really suck at these. Did 15 reps each round with a couple sets of 7-10 reps.
A3. 3/3/3/3/2 + a bit, wall got slippery after the floor wash, so abandoned the 3rd ascent.
A4. Tough, enjoy these, 4 rounds was plenty.
A1 up to 100# for 12 definitely can go heavier next time
A2 50 singles every round with one unbroken
A3 did the scale on the rope
A4 8 each round
Thanks OG
A1. 70/80/90/100/110×8
12 each round except the last. Grip gave out on the 110’s.
A2. 10, 15, 15, 20, 25 – best set was 19 unbroken.
A3. 2 per round.
A4. 10-15 per round. Really slow and controlled.
Thanks DM!
This was a pretty much a train wreck inside a dumpster fire with only one redeeming feature…
A1. 70/90/100/110/120 – 12 reps per set. This was the take away tonight, so I’ll focus on this and try to forget the rest.
A2. Couldn’t get reverse double unders going to save my life. Switched to 50 quick singles after the first round of painful attempts.
A3. Didn’t happen. Between the bursitis in the right shoulder and pinched nerves in the left hand, I couldn’t grip the pegs or a rope. Bah.
A4. Did one set of 15 reps and it wrecked my back bad enough I didn’t dare try again.
I guess half a workout is better than no workout, but still disgruntled about my body’s limitations.
Thanks Ragnar!