Wednesday, May 11, 2011

Advanced =10 x 3 Dead lifts ( use 60% of your one rep max. and rest exactly 30 seconds between sets)
Beginner = 3 x 5

3 Rounds for time of the following

10 Front Squats (155/105)
50 Double Unders
10 KB Swings American (Heavy)

Post WOD
3x5 Good Mornings
25 GHD Sit Ups
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11 comments:

  1. thomas wubbenMay 11, 2011 at 10:41 AM

    10x3 DLs @ 175#, worked on speed during reps.

    Metcon @ 125# (70% 1RM) and 2 pood: 6:41, first set FS unbroken, then 5-5, and 4-3-3.

    post:

    good mornings 95-115-135#
    20 GHDs

    ReplyDelete
  2. DrywallMay 11, 2011 at 7:55 PM

    deadlift 10x3 at 225#

    WOD RX 9:37. I have yet another speed rope that I'm trying out, struggled a bit but I think this one is worth try to stick with.

    Good mornings - 3x5, 95, 115, 145
    25 GHD situps

    Totally gassed after a hard week.

    ReplyDelete
  3. derekMay 11, 2011 at 9:44 PM

    Deadlift. At 205. Felt good.
    Metcon was 7:O2. This was a fun one.
    Post wod worked up to 185 on good mornings.

    ReplyDelete
  4. thomas wubbenMay 12, 2011 at 6:22 AM

    two well done videos from WCCF:

    http://www.vimeo.com/23569694

    http://www.vimeo.com/16781867

    enjoy.

    ReplyDelete
  5. TylerMay 12, 2011 at 7:35 AM

    185 on DLs

    155 and 2pood on metcon: 9:39

    ReplyDelete
  6. John AndersonMay 12, 2011 at 7:45 AM

    Thank you Tom, those made my morning!

    ReplyDelete
  7. DrywallMay 12, 2011 at 9:05 AM

    Just a general note: please stay home when you are sick. I don't want your cold/flu.

    That is all.

    ReplyDelete
  8. John AndersonMay 12, 2011 at 10:36 AM

    Agreed, the only thing I would recommend is the steam room if you have access to one!

    ReplyDelete
  9. thomas wubbenMay 12, 2011 at 12:19 PM

    thursday:

    worked on butterfly CTBs. was able to string 5 together.

    CFE mainsite workout with george.

    20lbs vest 3x( 200m + 400m+ 600m)

    Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

    25:04...so hot in the vest. thanks johnA.

    ReplyDelete
  10. AnonymousMay 13, 2011 at 11:50 AM

    What was Fridays WOD?!? Im anxious.

    ReplyDelete
  11. JoelMay 13, 2011 at 1:28 PM

    Dead lifts: 3x5 @ 190#

    Metcon: 13:36 @ 105#/44#kb.

    I attempted double unders in the 1st round, only got 1 in 15; then 3 rounds of 50 single unders + 15 burpees

    ReplyDelete

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