###### Strength

25 minutes to complete Deadlifts

Set 1 – 4 reps at 50-60%

Set 2 – 4 reps @ 60-70%

Set 3 – 3 reps @ 70-75%

Set 4 – 3 reps @ 75-80%

Set 5 – 3 reps @ 80-85%

Set 6 – 2 reps @ 85-90%

Test 3 rep max

###### Metcon

4 RFT

12 Deadlifts (205/145)*

12 Burpees

12 KB Swings

12 Wall Balls

*Deadlift weight should be 40-50% of your 1 rep max and should not exceed 50%.

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475×3 PR!

metcon 14:59

205, 53, 20

I deadlifted today!! First time in nearly a year that my back felt good enough to try it with any substantial amount of weight.

Worked up to 205×1. My pr is 225#, so I was super happy to get 205# with no problems today!

Metcon – 11:51

125# DL, 35# KB, 15# WB

Still so excited for you!!

Yay

YAY Stef!!! I am so happy to hear this!!!

DL: 135×4/175×4/205×3/215×3/235×3/ 265 x 2 / 265 x 3 – PR!

Attempt 287# DL – achieved one rep, which is a 1 RM PR!

Metcon: 15:01

135# DL, 40# kb, 15# wb

Deadlift – 265# PR

Metcon – 13:06 145 / Green KB 45#? / 20# wall ball

3RM DL 385#

Metcon 15:10 Rx 72# kb

DL 4×175/225, 3×250/260/275, 1+1 @ 310

Metcon – 23:22 bad thoughts thru out…wanted to stop…sweated a little

DL 185 rnd 1 /155 last 3

KB 45 rnd 1 /35 last 3

WB 14 all

Strength

315×3 PR

METCON

13:56

185# DL

Burpees

52# KB

20# WB

225/255/285/295/315/330/345×3 pr

12:27 30wb/72kb/205

DL: 165/195/225/245/255/275

3-RM: 295 (PR!) – 315ff (failed first rep both times)

MetCon – 17:24

155 DL for 2 rds + 2 reps, then switched to hip extensions

53 KB

20 WB unbroken

That was a trainwreck. This humidity can kiss my $%@

Joe

295# x 3 rep DL

Metcon 13:48 185# DL, 53# KB, 20# WB

Hollie

190# x 3 DL

Metcon 14:04 135# DL, 35# KB, 14# WB

Strength 405# 3 rep DL PR! This was my last 1 rep PR.

Metcon 12:32

205# DL

53# KB

20# WB

Strength

Worked up to PR #243 3rm

Also PR #253 1rm

Metcon

Rx

9:58

DL based off 160#

85/100/110/120/125/135

3 rep 145/155 pr!!

4 RFT 16:34

80# DL (first round UB, then 6/6)

burpees

25# KBS all UB

10# WB all UB

spent a good minute to minute and half dealing with my clothing today…ugh. Too self-conscious to just take off the stupid shirt

230# for 3 couldn’t pull 235 to save my life.

14:22 @#155 ( kbs,

Everything but deads unbroken.

285 x 3 = PR, also 1 rep 325 PR

15:59 135, 35, 14

Deadlift

285/335/355/385/415/440×3

Metcon – 16:14 Rx toooooo HOT outside!!

100 sit-ups

85/97/115/120/127/137 test: 155# 3 rep max pr

4 RFT: 16:08

12 Deadlifts 80#

12 Burpees

12 KB Swings 35#

12 Wall Balls 12#

HOT hot hot!

Strength- 235/275/335/375/395/420 no time for 3 rep

Metcon- 17:37 30#wb and 72#kb

Deadlifts

4@320

4@375

3@405

3@435

3@485pr!

3@500pr!

Metcon – 9:09

205#

53#

20#

DL:

4 @ 205

4 @ 245

3 @ 295

3 @ 315

3 @ 335

2 @ 245

3 @ 365 PR!

Prior 1RM was 385. Worked percentage off 405

Metcon: 16:20 Rx – 205# DL – 72# KB – 30# WB – this destroyed me – I needed it.

Strength: 85/95/105/110/115/125/135*3/140*3/ 145*3/150*3 PR! Kept feeling like I cld do a little more so kept going.

Metcon: 11:22

12 DL @85# (all unbroken)

12 Push ups (heel issues still so no burpees)

12 KB @30# (all unbroken)

12 WB @12# (all kinds of broken haha)

Since I’ve never done many deadlifts I didn’t even know what my 1 rm would be. So I started out

4@ 85#

3@ 95#

3 @ 100#

I felt like I wouldn’t be able to do more then that for a three rep max so I went on to find my 1 rep max:

115/125/145/165 definitely a PR for my 1 rep!

Metcon: 21:37

83# DL (started out 6,3,3 but after I had to do singles)

Burpees

25# KB all unbroken first round did Russian to see how shoulder felt the rest I did American

10# wb

I think I died a little. But it was awesome 😃

DL’s: 83/93/103/113/123/133/143/153×3 PR!

Went on to get new 1 RM #163 PR!

4 RFT in 16:29

12 DL’s 83# (12, 7/5, 6/6, 6/6)

12 burpees

12 KBS yellow (12, 6/6, 5/4/3, 6/6)

12 WB #10 (12, 7/5, 6/6, 6/6)

205# 3RM DL (a PR I think it was 200#)

Metcon: 14:37

145# DL, 45# kb, 15# wb

3RM 265#

14:43 @ 155/53/20#

Strength: worked up to 335. 3 RM pr

Metcon: 20:02 185/53/20

Strength: I didn’t have a recorded 1RM so I worked up to 180.

Metcon: 18:59

Went a little too hard in the paint on round 1 and got SUPER fatigued by round 3-4.

105# DL, 14# WB, green KB (red for half of 3rd round and all of 4th)

#335 3RM deadlift (hamstring was fine)

10:25 WOD

#205 DL

#53 kbs

#20 wb

Burpees

12 reps ea/4 rds

Deadlift – 135×3 (PR)

Metcon – 16:14 (60 DL, 30 KB, 12 WB)

Deadlifts 185,205,235,255,265,285, 3 rep max @325 PR.

Metcon 155, 53kb, 20#wb

13:44

Strength

Subbed Strict Press 5×3 (still babying my hamstring)

65/70/75/85/80 (could only get 2 up at 85 today)

4 RFT. (I only did 3)

12 Back Squats @65#

12 Burpees

12 KB Swings 30#

12 Wall Balls @10#

Don’t remember my time.

DLs: 300/350/375/405/425 for 3 PR

Metcon: 14:43 w/ 70lb KB and 30lb WB

14:38. 135# DL.

Strength: deadlift 3x 335 PR

Metcon: 15:26 #165 50% of deadlift 3x max

20lb ball 53kg KB

Strength:

Worked up to 210# x3 on the deadlifts. PR

Metcon:

13:34

105# deadlifts

Black kettlebell

20# wallball

All movement sets unbroken

Strength: worked up to 215# x 3 – 20# pr!

Metcon: 16:13

145# DL – These felt terrible after that 3 rep max. Dropped all from the top on last two rounds

45# KBS all unbroken

14# WB all unbroken

Lots of resting on this one. Back was SO tight.

Not going for a PR squeezed in a quick strength with the reps above

105/125/145/155/165/170

Metcon 15:38 or :58 can’t remember it was hot

120# DLs should have done a tad more lbs

40# KB unbroken

14# wbs unbroken

175# ×3 PR, 185#×1 PR

Metcon -Only 3rds b/c I was a hot mess:/

13:23-

1st rd 135#, then 125#

35#kbs 3rd rd Russian swing

14#wb

Made up the DL on Wednesday and haven’t worked out since last Wednesday.

4@183

4@223

3@243

3@263

3@273

2@293

3@303

3@315 PR

155 x 4

185 x 4

200 x 3

210 x 3

225 x 3 (2# PR)

235 x 2, not too hard-should have went on for 3rd pull

245 x 1, hard-didn’t attempt 2nd pull

Rested longer & made another attempt-fail

DL: 135/155/160/165/185/195/195 1x

Metcon: 21:08 I think….. I felt like I almost died, I rememebr that.

Either 95 or 105 DLs

[…] of you may have hit 1 rep max on July 25, 2016 when testing 3 rep max. Or possible as far back as August 20 or November 12, […]