WOD 5:30am – Deadlifts and Double Unders

07Oct10

Pre-WOD
Group Warmup

Goat Work: Pullups – 5 strict

WOD
Wendler Deadlift
120(5)
140(5)
160(11) – after the last 2 workouts, extremely happy with this. Left at least one in the tank since I may be going to the driving range tonight and didn’t want to mess up my back.

5 rounds
5 105# deadlift
10 double-unders (because the goat is escaping the pen)

Deadlifts felt great

Double-unders
– round 1 – all single double-unders. Just ugly. Total – 10
– round 2 – some single double-unders then finally got a couple 7 d-d-d. Total-17
– round 3 – a single, then 11 d-d-d. Total – 13
– round 4 – 12 d-d-d out of the gate. Total – 12
– round 5 – some single double-under, 2 d-d-d then 5 d-d-d. Total – 11

Time: didn’t pay attention or care. Around 5 minutes.
Note to self – keep initial jumping cadence slow. Makes getting the rope under you much easier.

3 days rest to try to get my arms and shoulders working again.

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