2016 July 25 WOD

Posted: July 25, 2016 in Uncategorized
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%.

Advertisements
Comments
  1. bigdolan says:

    475×3 PR!

    metcon 14:59
    205, 53, 20

  2. stefgatlin says:

    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

  3. Kent says:

    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

  4. Shank says:

    Deadlift – 265# PR
    Metcon – 13:06 145 / Green KB 45#? / 20# wall ball

  5. Justin Harrison says:

    3RM DL 385#
    Metcon 15:10 Rx 72# kb

  6. jks says:

    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

  7. Mark G says:

    Strength
    315×3 PR

    METCON
    13:56
    185# DL
    Burpees
    52# KB
    20# WB

  8. LA says:

    225/255/285/295/315/330/345×3 pr

    12:27 30wb/72kb/205

  9. Jesse G says:

    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 $%@

  10. The Haggs says:

    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

  11. Jay says:

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

    Metcon 12:32
    205# DL
    53# KB
    20# WB

  12. MLDay says:

    Strength
    Worked up to PR #243 3rm
    Also PR #253 1rm

    Metcon
    Rx
    9:58

  13. Kimberley says:

    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

  14. Sabrina says:

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

    14:22 @#155 &#40 kbs,
    Everything but deads unbroken.

  15. Dave says:

    285 x 3 = PR, also 1 rep 325 PR
    15:59 135, 35, 14

  16. Luke B says:

    Deadlift
    285/335/355/385/415/440×3

    Metcon – 16:14 Rx toooooo HOT outside!!

    100 sit-ups

  17. Joy says:

    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!

  18. Blake Stegall says:

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

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

  19. Lucas Holland says:

    Deadlifts
    4@320
    4@375
    3@405
    3@435
    3@485pr!
    3@500pr!

    Metcon – 9:09
    205#
    53#
    20#

  20. Bobby says:

    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.

  21. H2 says:

    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)

  22. Elisabeth says:

    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 😃

  23. jkb says:

    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)

  24. Shea says:

    205# 3RM DL (a PR I think it was 200#)
    Metcon: 14:37
    145# DL, 45# kb, 15# wb

  25. Monte says:

    3RM 265#
    14:43 @ 155/53/20#

  26. Bob says:

    Strength: worked up to 335. 3 RM pr

    Metcon: 20:02 185/53/20

  27. Haley says:

    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)

  28. slchampine says:

    #335 3RM deadlift (hamstring was fine)

    10:25 WOD
    #205 DL
    #53 kbs
    #20 wb
    Burpees
    12 reps ea/4 rds

  29. Monique says:

    Deadlift – 135×3 (PR)
    Metcon – 16:14 (60 DL, 30 KB, 12 WB)

  30. Patrick M says:

    Deadlifts 185,205,235,255,265,285, 3 rep max @325 PR.
    Metcon 155, 53kb, 20#wb
    13:44

  31. missychamp2016 says:

    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.

  32. Brett Christensen says:

    DLs: 300/350/375/405/425 for 3 PR
    Metcon: 14:43 w/ 70lb KB and 30lb WB

  33. Seth says:

    14:38. 135# DL.

  34. Joe E says:

    Strength: deadlift 3x 335 PR
    Metcon: 15:26 #165 50% of deadlift 3x max
    20lb ball 53kg KB

  35. Joshua Guthrie says:

    Strength:
    Worked up to 210# x3 on the deadlifts. PR

    Metcon:
    13:34
    105# deadlifts
    Black kettlebell
    20# wallball

    All movement sets unbroken

  36. Cara says:

    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.

  37. Megan says:

    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

  38. Kim says:

    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

  39. Jennie says:

    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

  40. Tanya says:

    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

  41. Marcia Jo says:

    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

  42. […] 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, […]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s