Warm-Up:
Coach’s choice
WOD prep:
15 minutes to build to a 1 rep heavy deadlift.
WOD:
“Marston”
AMRAP 20
1 Deadlift (315,205) Or 85% of your 1 rep heavy
10 Toes to Bar
15 Lateral barbell burpees
Options for toes to bar:
1. Toes to chest level
2. Knees to 90
3. Toes to barbell
Post WOD:
Agile 8
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1 Rep Heavy Deadlift with Ilana: 215# (#15 PR on a 1 Rep)
Marston: 9 Rounds | 180#
Fun lifting with Ilana (that sounds like it could be a reality show) this morning! She makes it look so easy 🙂 Originally was thinking 205 would be the heavy, but managed to keep going.
This was a great WOD and always fantastic to honor a Hero. I kept the TTB unbroken in 6 of the 9 rounds and just kept moving through the burpees. A big crowd kept Hanna on her toes! Thanks Hanna!!
1 Rep Heavy Deadlift: 200#
Marston: 6 + 16 | 165#, knees to 90
Prior to today, my heaviest deadlift was 155# (not a 1RM, just the heaviest I had tried). I’m still using boxes for deadlifts due to mobility. Hanna suggested I aim for 155# as my last 2 rep set or my first 1 rep set, so I did 115@5, 135@3, 145@2, 155@2, 165@1, 175@1, 185@1. Hanna watched my 185# and said it looked good and I had time for 1 more lift, so Hanna said to add a 5# and a 2.5#, so I finished the prep with 200#.
The burpees slowed me down today. I ended up breaking most of them into 3 sets of 5.
Congrats on the PR. Nice work. 🙂
1 rep heavy deadlift: 220#
Great cue from Hanna to add MORE tension to the bar before picking it up. Although it was to Deb, it helped me a lot with my lifts! And yay Deb on your deadlift PR!
Marston: 8+1 (185#/GHD sit-ups)
I really liked this wod today, and was glad that the burpees felt better today than the row felt yesterday! Thanks Hanna – great class!
385# – 15# PR.
9+8* @ 225
*might have missed a deadlift or 2 🤦🏻♂️
1RM DL – #335
Marston – 7+1 #255
Marston
8 + 7 rx