Friday, March 11, 2011

Squat
3-3-3+ advanced
or
5-5-5 beginner


Then 4 rounds of the following with exactly 2 minutes rest in-between each round. Record each round

10 dead lifts (185/135) or 40 to 50 % of your one rep max dead lift
20 air squat
30 kb swings (1.5/1 pood)

Post wod

Barbell lunges 3x8 each leg
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6 comments:

  1. TylerMarch 11, 2011 at 8:01 PM

    Squat: 150x3, 170x3, 190x6

    12:09 @ 185 and 1.5pood

    ReplyDelete
  2. DocMarch 11, 2011 at 8:24 PM

    Bench: 115x5, 135x3, 150x5
    Back Squat: 185x5, 210x3, 235x2
    Strength felt kinda weak but that's fine by me considering the food and sleep deprivation I've had to deal with this week.

    I didn't just RX this one, I overdosed it in honor of Charlie Sheen

    12:34 @ 205#/2.5 pood. Grip on the KBell swings was the limiting factor.

    ReplyDelete
  3. Sonja A.March 11, 2011 at 8:40 PM

    Back squats: 5-3-1+: 105-120-135(3)

    13:03 @85# and 44#KB.

    ReplyDelete
  4. DrywallMarch 11, 2011 at 9:01 PM

    Back squats: 150#x3, 175#x3, 195#x7
    WOD: 185# 1.5pood - 11:46
    walking lunges 3x8/leg 60#, 80#, 80#

    ReplyDelete
  5. thomas wubbenMarch 12, 2011 at 12:52 PM

    BS: 155-175-200(4)

    WOD Rx: 12:31

    lunges: 45, 50, 50#

    ReplyDelete
  6. John AndersonMarch 14, 2011 at 8:12 AM

    Did this after the morning class.

    11:27 as Rx'd

    ReplyDelete

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