A. Pull-up strength – 3 sets of: 5 pull-ups + 1 slow negative.
B. 3 rounds, not for time:
5 single leg deadlifts (2 arms), as heavy as possible.
8 DB presses (2 arms at the same time) with 3-5 sec negative
8 DB rows (1 arm at a time) with 3-5 sec negative
C. 100 GHD hip extensions. Partition as needed.
A. Getting better at pull ups. I’ll just continue to work on them.
B. Single leg deadlifts – Started at 35# in each hand, then thought it was too much, so dropped to 26# in each hand. Of course Colin thought that too light and told me to go back to 35#. I finished then at that, but towards the end I wasn’t controlling my drop… Something to work on.
DB Presses – 20# … thinking might to to up the weight there next time.
DB Rows – 30# I so need to work on stabilizing my core on these.
C. Done 4×25
I like today WOD!! No time lets me concentrate on my form. Very challenging and I’m still wiped from it.