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Mainsite

June 21, 2015 By deacon Leave a Comment

Tried a (scaled) WOD from mainsite today since I didn’t have the equipment for the CompTrain WODs.

1.) Conditioning

12, 9, 6 reps of

  • Deadlift [185]
  • Bar muscle up (banded – purple) [round 1]
    • Chest 2 bar pullup (banded) [rounds 2 & 3]
    • pushups on the barbell [rounds 2 & 3]

Time: 9:07

I had no idea what to expect for this and wound up adjusting it mid workout. I was stoked to try banded bar muscle ups (never heard of that before), and it was a ton of fun! But with a low ceiling I couldn’t lock out all the way at the top. AND it was taking too long (stopped every 3 reps on the set of 12).

So rounds 2 and 3 I switched to C2B pull ups + push ups to keep moving. Pull ups I did banded with the bar hitting at or below nipple line to count. So humid out there today grip was a struggle (soaking wet).

The deadlifts felt good. I could have gone heavier.

2.) Strength

A. Back Squat 3-3-3-3-3

255, 275, 275, 285, 285

These felt better as I went along.

B. Bench Press: 3-3-3-3-3

185, 185, 195, 195, 195

Haven’t been keeping up with this lift. Please with bodyweight reps after this workout today!

Filed Under: WOD Tagged With: back-squat, bar-muscle-up, bench-press, deadlift

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