A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds
B.
Three rounds for time of:
7 Strict Pull-Ups
14 Push-Ups
21 Kettlebell Swings
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds
B.
Three rounds for time of:
7 Strict Pull-Ups
14 Push-Ups
21 Kettlebell Swings
Day behind had to modify due to equipment
Hspu 2.2.2.2.
Db row hold 30 sec 40#
70# kb 30,25,25,25,25
150- dubs
30- thrusters 40# db’s
100- dubs
7:12
A:
165×6
Hollow Body Hold Accumulate 30 seconds
Accumulate side planks 30 Seconds (Finally getting that strength to hold myself up 😉 )
B:
6:30
RIng Rows
Push ups on my knees (Always on em)
35 pounds
#Dandoescrossfit
Great job, Dan! Progress!
A:
115# x 6
Handstand holds (max effort, 5-7 secs)
Side planks
B:
6:40
Pull ups from seated position
Elevated push ups
26# KB, American
what is the weight that I should use for the deadlifts and the kettlebell swings
Hi Liam! For the deadlifts, or any lift when it is in Part A (the strength portion), you should always go as heavy as you safely can for the rep range and tempo prescribed. If you successfully complete that range and tempo, go up in weight in the next set. For today’s deadlifts, you should do a few warm-up sets to build to the weight you plan to start your first set with. Here is a blog post about warm-up sets: Warm-Up Sets https://invictusfitness.com/wod/thursday-august-20-2009/ And a blog post explaining more about the tempo (@ 20X1), what it means and why… Read more »