04/07 WODs

ASWOD
Power Clean 5x3 (add 2.5 lbs to last workout)

DWOD
Complete 5 rounds:

Max Rep Deadlifts 405 lbs
Max Rep Pull Ups

*Rest as needed between rounds

The normal DWOD was:

Complete 8 rounds
Sprint 200 meters
*Rest 3:1 (3:1 means however long it took you to sprint 200 meters times your rest by 3) Example 45 seconds: 2:15 seconds

I decided since I was a day behind to do the Saturday DWOD on Friday. Yikes, those deadlifts after power cleans = torched back. Probably wasn't the smartest thing, but didn't want anything heavy for Sunday since Monday will be a heavy day. Plan on doing the sprints on Sunday.

Power cleans did 185# and for most felt solid. Only when I got lazy or didn't focus did it get a little sloppy and had to arch the back to get under.

The deadlifts I decided 325# would be the target - 2X my bodyweight. Felt pretty heavy but I kept good form. Round 3 I took way too long of a break and seemed like my body cooled down. I made up for it on the last two rounds.

Rd 1 - 3, 12
Rd 2 - 3, 8
Rd 3 - 1, 8
Rd 4 - 3, 5
Rd 5 - 4, 4

My grip was fried too. Tough one.

Warmup: 450 singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff, CFWUx1 (OHS@45#, ring dips); power cleans - 8@95, 5@135, 5@155; deadlifts - 5@245, 5@295