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!
