Deadlifts - Pull-ups

Friday, September 16, 2022

Home Gym

1700

Warm Up

AMRAP 8

short run (down hill and back)

10 scap pull-up

10 ring row

10 good mornings

I managed 3 rounds

Strength

EMOM 10

Station 1 - 8 deadlift

Station 2 - 3 pull-ups hang to half way; 3 half way to chin over; 3 full strict pull-ups

This was tough.

Deadlifts, I worked up from 135-145-155-165-165#

Pull-ups, I scaled to 2-2-1 and did pretty well

Metcon

DEADPULL

EMOM 16

Station 1&2 - 400 m run

Station 3&4 - AMRAP 5 deadlift and 5 strict pull-ups

I scaled to a 200 m run which I was finishing in about 1:30.

I scaled to 135# deadlift and ring rows.  I finished 10 rounds during the WOD.