Today was a sort of double WOD.  We did lots of strength moves with just a barbell (15#) like squats, push presses and rows to warm up, then got right into the first mini WOD (basically a warm up WOD style)

Every Minute on the minute for 8 minutes perform:

  • 3 Ring Dips
  • 3 Power Cleans at 70% 1 rep max

I used 65# for the power cleans, since I don’t have a 1 rep max established.  Last time I did power cleans I did 55#, so I added 10 lbs!  I also used a band for extra support on the ring dips since I kind of suck at them!

Then came the real WOD


15-12-9-6 reps for time:

  • Deadlift
  • Pull-up
  • 200m Run

We did deadlifts about 2 weeks ago, and I used 80#.  This time I added 15 lbs. to my barbell and used 95#.  That’s about 2/3 my body weight, which I think is pretty cool.  I felt good using that weight for the 42 total deadlifts, and feel confident I’ll increase soon.

The only bad part of this WOD was that I managed to get another strap thong.  This is not a sexy thong at all!  Then, while I waited for help (since it’s really hard to get yourself out of that predicament), and everyone laughed, I managed to fall off of the box I was standing on for extra height!  I was literally hanging in the stupid band.  My back is even more of a mess of marks.  Oh well, you never get better unless you work hard, right?


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