Friday, February 18, 2011


Dead Lift
5-5-5 
(Try to add 5 to 10 pounds per set on top of last weeks 3 x 5)


Record Total Time

10 Rounds of the following

Rest Exactly 30 seconds between rounds

3 Power Cleans  (65 – 75 % of your one rep max)

6 Pull Ups

9 Box Jumps  (24/20)

Post WOD

Glute Ham Raises
Posted by at

8 comments:

  1. JoelFebruary 18, 2011 at 8:34 AM

    Dead Lifts: 145#-165#-180#

    WOD:
    14:20 @ 85# PC, blue band, 24" box

    Happy Birthday Derek!

    ReplyDelete
  2. Sea BiscuitFebruary 18, 2011 at 10:08 AM

    Happy Birthay Derek!

    ReplyDelete
  3. DrywallFebruary 18, 2011 at 10:51 AM

    So there was a cookout at the box this morning I hear.

    ReplyDelete
  4. John AndersonFebruary 18, 2011 at 12:59 PM

    It definitely smells like burning over there

    ReplyDelete
  5. John AndersonFebruary 18, 2011 at 8:05 PM

    Enjoyed this one. Fun alongside Derek, who crushed it as usual.

    Deadlifts: 315-365-400

    Metcon: 12:06 @ 165#

    Killer effort by the 7pm as well!

    ReplyDelete
  6. DocFebruary 18, 2011 at 8:47 PM

    This was a really fun one, I like the short sprints followed by a short rest.

    Didn't DL because I went heavy on those last night, maxed my clean instead: 175#

    Metcon @ 135# - 10:36

    ReplyDelete
  7. DrywallFebruary 18, 2011 at 9:09 PM

    deadlifts 5-5-5 185# 225# 245#. Slowly building back up on these.

    metcon at 135# 10:08. Should have gone higher than 135#, but that’s the % off my previous PR of 185#. Did 185# after the WOD, it went up too easy. Need to find my new PR sometime.

    Glute Ham Raises 3x5

    ReplyDelete
  8. Sonja A.February 19, 2011 at 11:34 AM

    Maxed my clean pre workout: 83#

    Metcon: @53# 13:29 and green band. This was fun!!

    ReplyDelete

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