Monday, February 28, 2011

Deadlift
5-5-5+
(65-75-85% of your one rep max)

Then with a running clock work for 20 seconds and rest for 10 for a total of 6 minutes

Air Squats  ( 2 Minutes)
Strict Pull Ups ( 2 Minutes)
KB Swings (2 Minutes) 

Record your lowest round for each exercise as your score. 

Post WOD
40 Ring Rows
Posted by at

9 comments:

  1. John AndersonFebruary 28, 2011 at 6:34 PM

    Deads: 315-340-385x5

    Metcon: 3/20/11
    Pullups got me. 12, then 6, then 3, then 3. Always fatigue too fast on them, argh.

    ReplyDelete
  2. DrywallFebruary 28, 2011 at 8:50 PM

    Deadlift - 245#x5, 245#x5, 245#x8

    pullups = 6, squats = 20, kbs (2 pood)= 10

    ReplyDelete
  3. JLMarch 1, 2011 at 12:55 PM

    This is an adjustment to what is on the board:
    1/17/8, I removed 2 KB swings because last night I realized that I had some excessive arm bending.
    Jus keepin it realz

    ReplyDelete
  4. UnknownMarch 1, 2011 at 2:10 PM

    dl: 305 -320 - 335

    squats: 21, PUP's: 3, swing 10 (1.5pood)

    ReplyDelete
  5. kyle bMarch 1, 2011 at 8:28 PM

    deadlift 195(5) 225(5) 255(12)

    pullups-3 squats-16 rkbs-3

    ReplyDelete
  6. StacyMarch 1, 2011 at 8:56 PM

    DL's: 105, 125, 145

    pullups: 3, squats: 13, KBS (25#)10

    ReplyDelete
  7. TylerMarch 1, 2011 at 9:07 PM

    Deadlift: 210x5, 245x5, 280x5

    pullups - 12/5/4/2
    Squats - 20/18/16/17
    KBS 1.5 pood - 10/10/10/10

    ReplyDelete
  8. ramseyMarch 2, 2011 at 6:45 AM

    Deadlift: 85x5, 96x5, 110x6

    pullups: 3
    squats: 16
    kbs (35#): 9

    ReplyDelete
  9. DocMarch 2, 2011 at 9:06 AM

    Made up Saturday's workout today.

    Worked on push jerks since I haven't tried those yet. Was doing several reps at 155#

    Metcon @ 120# - 4:26

    Post: ran with the wolf

    ReplyDelete

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