Strength WOD 2/10/14: 7×1 Deadlift and 10+ RM Retest – Post Loads

Rowing WOD:

All of the Competitors from the last Renegade Rowing League.  Can't wait to see them compete again on Sunday!

All of the Competitors from the last Renegade Rowing League. Can’t wait to see them compete again on Sunday!

2 x 15′ w/ 5′ Rest

(5′ @ 20 s/m, 5′ @ 22, 3′ @ 24, 2′ @ 26)

  • Post Distances to Comments.

Strength WOD:

7×1 Deadlift

Then wait at least 5 minutes,

10+ RM Retest of heaviest load from last 3×10 DL

  • Post Loads to Comments.

Conditioning WOD:

AMRAP12

12 Air Squats

6 Handstand Push Ups

400m Run

  • Post Score to Comments.

CRASH-B’s week is here!  This Sunday all of our hard work gets put to the test.  Get in some solid work each day, but be sure you’re recovered, feeling good, and ready to compete whether you’re retesting your 2k on Saturday or racing at CRASH-B’s on Sunday.

Today’s Focus is Strength and we are testing both our 1 Rep Max as well as retesting our 10+ Rep Max at the heaviest weight we did for 3×10 Deadlifts six weeks ago.  Today’s Rowing WOD is a chance to work on Rhythm and Timing and is also a great warmup for our Strength WOD.  Every five minutes the rating will change to keep you focused.  Try to fix one part of your stroke each five minutes.  Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored.  In the last five minutes keep your efficiency but really try to bring the split down as the stroke rating increases and start to get fired up for those Deadlifts!

Get after it and have a solid start to the week!

Advertisements

2 thoughts on “Strength WOD 2/10/14: 7×1 Deadlift and 10+ RM Retest – Post Loads

  1. Beautiful Sunny day in Boston. Warmed up just for us to run!
    RWOD: Only had time for one and used it as a warmup – 3,467m
    SWOD: 7×1 DL 235-255-285-305-325-335-failed 340
    CWOD: 3 Rounds + 18 Reps

    Felt good to get outside and run.

What do you think? Post comments here:

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