The Workout
Spring Benchmark #2, Tuesday 130226
WOD Phase #1: Deadlift (15 min)
5 reps at 65%
5 reps at 75%
Max reps at 85%
WOD Phase #2: Farmers Carry Shuttles (10 min) Partner Judged
20 x 20m Farmers Carry Shuttles 150#/105#
may be set down at either end of 10m, but not en route.
WOD Phase #3: 100 Abmat situps for time
Glutes remain on the ground.
Hands touch ground over head
Hands touch ground in front of toes
Movements: Deadlift, Farmer's Carry, Shuttle Run, Sit-up
My Result
DL: 203 x 13 … my spreadsheet said Theoretical 1RM of 305
FC: 6:32 Rx’d (2 Green KB)
Sit-ups: 4:53
Tips for the farmer’s carry:
Hook Grip! Hard to wrap the thumb, but the better you can, the better the grip — and the grip is the first thing to go.
Speed! Fast feet = less time under tension.
Stay organized: you should be as focused on good form as you were when you DL. Stay tight, head up, shoulders back
Pay attention to picking up and putting down correctly! I got no rep’d on #19 when I dumped on the ground instead of setting them down under control. doh!
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