DWM Mon 12/23/13

DWM Mon 12/23/13

Slept good last night and I’m starting to finally feel good again after a week of being sick. I’ve still got some chest congestion and minor sinus pressure, but I feel like I can finally manage again. I was getting a little stir crazy last Thursday so I actually decided to do a really short WOD. It was 5 Rounds: 7 Deadlifts @ 275, 9 Box Jumps @ 24″ & 21 Double Unders. My time was 6:09, which was good, but I could definitely feel it in my lungs.

A. Deadlift – Build to 1RM
135 (10), 225 (10), 275 (5), 315 (5), 365 (1), 405 (1), 425 (1), 445 (1), 455 (fail)
These felt good. My previous PR is 445 and it was several months ago and a very ugly 445. My form felt really solid and my back felt good on this lift, the previous attempt was definitely rounded out and I probably shouldn’t have pushed for it. I was happy with this. The 455 just wasn’t moving off the floor, but I’d like to give it another shot soon.

B. Bar Muscle-up x 3 reps (film)

C. Muscle-up x 3 reps (film)


30 Muscle-ups for time (clock stops if you miss 3 reps)
Time – 5:00
These felt good. My plan was to do 15 sets of 2. I did 13 sets and then did 4 singles to get to 30. Didn’t miss any reps and only struggled on 1 or 2 of the dips to finish a rep.