Join us this Saturday for the CHAD1000x Hero WOD! Click here to register.
Strength:
Deadlift
5 @ 30%
5 @ 45%
4 @ 60%
4 @ 75%
3 @ 85%
3 @ 85+%
For quality
Conditioning†:
Athletic Skill Sheet Test WOD*
“Christine”
500m Row
12 Deadlifts (bodyweight)
21 Box jumps (20″)
3 Rounds for time
(12:00 male/13:00 female caps)
*This is a “Well-rounded Beginner” WOD
†Levels:
- Intermediate/70+ Advanced: Same as Adv. except 15:00/17:00 cap, (65+ only are allowed to step-up 20/16″ box jumps)
- Beginner/70+ Scaled: Same row, 75% bodyweight DL, 16/14″ box jumps or step-ups, 15:00/17:00 cap
Post results and experiences in the comments
SWOD: worked up to 315#
CWOD: 10:34 adv-rx
215# DL
SWOD: worked up to 3@263#
CWOD: 11:20 Adv Rx at home
143# DL
12:37 RX
145lbs for dead lift
SWOD:
3 at 435#
Been a while since I did heavy DL’s, but they felt good.
CWOD:
9:56 Adv. Rx @205#
Fun WOD! Kept rower below 1:50/500m pace, all DL unbroken, and all BJ step down.
To speed up next time, transition faster, row a little faster, and rebound BJ’s faster.
CWOD
worked up for 85% 235# for 3
SWOD:
12:02 adv RX
11:35 RX 185# deadlifts
16:42
500m row
12 DL (195#)
21 box step-ups
~definitely didn’t scale this correctly
270 for 85+%