WOD: MW
Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps
Post time to comments.
See comments for scaling.
WOD: W
Back squat - 80% x 3 x 5
Snatch Deadlift - 105% x 2 x 2
Push Press - 75% x 5 x 5
Tuesday, February 3, 2009
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2 comments:
Big Dawgs:
as Rx’d
women 55#
Pack:
Five rounds for time of:
Run 400 meters
55 pound Sumo deadlift high-pull, 21 reps
55 pound Thruster, 21 reps
women 35#
Puppies:
Three rounds for time of:
Run 400 meters
15-25 pound Sumo deadlift high-pull, 21 reps
15-25 pound Thruster, 21 reps
Buttercups:
Three rounds for time of:
Run 200 meters
PVC-15 pound Sumo deadlift high-pull, 15 reps
PVC-15 pound Thruster, 15 reps
Warm up:
Run/Jump/Row 2min.
3x
10-15 abmats
10 OH squats
5 pull-ups or rows
10 dips or push-ups
10-15 good mornings
WODs:
Manda - Five rounds for time of:
Run 400 meters
45 pound Sumo deadlift high-pull, 21 reps
45 pound Thruster, 21 reps
24:18
Teresa - Three rounds for time of:
Run 400 meters
30 pound Sumo deadlift high-pull, 21 reps
30 pound Thruster, 21 reps
23:49
Steve - above warm up + stretching + Burgener warm up 2x one with pvc, one w/bar. BW squats.
Extensive lite warm up each movement before work sets. Warmed up to each work weight separately.
Back Squat 80%x3x5 - 125lbs.
Snatch Deadlift 105%x2x2 - 125lbs.
Push Press 75%x5x5 - 100lbs.
Could've gone heavier but I wasn't sure what my 1RM weight is for these lifts. I wasn't even sweating during the WOD. Sweated much more with the Snatch & C&J WOD. Heavier next time!!!
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