GW



Build to a 1RM in the Dead Lift – do not take too many sets to get there, just quickly get to where it’s heavy, no PB’s today...or maybe if the pot is hot
5 min rest
Then…
3 rounds for time;
10 Dead Lift – 115% BWT
25 box jumps – 24”
Score = weight used in DL divided by seconds it took to complete workout (i.e. 190# DL/240 sec = .79)
Highest number wins
Post DL high weight only and score to comments

15 comments:

Gord said...

Deadlift 1rm-went to 328 (found it heavy today???)

Score = .68

rwcorson said...

Rob - 380# DL
Score-204#/220 sec=0.927
John O - 350# DL
Score - 244#/445 sec=0.548

Geoff Aucoin said...

Stopped at 359 as I'd already done too many sets.

Score = 0.803. 220lbs/274s

This WOD exposed some of my worst weaknesses in a big way. Went head-to-head with Mike and we went under 1 minute for the 1st round (with the metcon-style box jumps) but that killed me, things went to crap fast for me there. DL's painfully slow and jumps severely broken. Wow.

Chad Action Brandt said...

205lbs/190sec = 1.08
Pushed hard and had Katrina do it with me she scored a 0.53
Those box jumps were tough when your legs want to stay straight in mid air. I am thankful I don't have Jabba weight on me anymore!

rwcorson said...

Nice work Chad!

Steve said...

Deadlift 335, didn't feel too bad.

no lungs today

score 0.51

OPT said...

nice work fellas, exposure of the hamstring importance in jumping has been noted

deejay said...

Deadlift - 438lbs
Score - 240lbs/199sec = 1.206

Michael FitzGerald said...

BWT = 187
DL = 401.5
215lb/219sec = 0.982

Geoff Aucoin said...

Nice work by deejay, he frickin' crushed this WOD!

Sweeney said...

DL: 328 - had lots left
178/204 = .87

Steve Caddy said...

Great work everyone!

About to go on holidays so I'm in the work gym.

Deadlift 1RM up to 120kg. Not too hard but I didn't want to sacrifice form (grip is an issue with the barely knurled, skinny little chrome bars up there and grip slippage = back roundage for me).

Used a bench in the absence of boxes (maybe 20" high) and rounded the DL up to 85kg instead of 82kg figuring that at the slippery bar would compensate the low jump. Iron weights = no dropping or crashing.

Bwt: 72kg / 158.7lbs
DL: 58kg / 187.4lbs
Time: 6:56 or 416s
Score = 0.45

DLs were an exercise in humility.
Box jumps were easy.

Following remotely from Melbourne, Australia on Christmas Eve.

Really liking the self-scaling/scoring algorithms in these WODS James.

Merry Christmas and happy holidays to all!

Steve Caddy said...

Oops, that should say 85kg

JOSH said...

Deadlift 1RM= 335, heavy for some reason today..
score= .57 195/340
wearing oly shoes for box jumps was a mistake and legs were severely fatigued after round one, deadlifts unbroken.

Gummo said...

Deadlift 1RM: 345#
Score: 240# Dl/395 secs = .61

Blasted through the Deadlifts, but the WOD slowed at the box jumps. I need a btter box.