warm up
1 mile run
5 rounds:
5 pull ups
10 push ups
15 squats
workout
deadlift
warmup sets 5 x 8
single leg deadlift
work sets 5 x 5
rest 5 mins
10.9.8.7.6.5.4.3.2.1
tricep push ups
strict pull ups
post max load / time for score
1 mile run
5 rounds:
5 pull ups
10 push ups
15 squats
workout
deadlift
warmup sets 5 x 8
single leg deadlift
work sets 5 x 5
rest 5 mins
10.9.8.7.6.5.4.3.2.1
tricep push ups
strict pull ups
post max load / time for score
josh c . 190 . rx . 185 / 9:47
ReplyDeleteguy . 180 . rx . 185 / 7:14
jv . 115 . rx . 135 / 5:01
cav . 163 . rx . 135 / 10:47 with vest
jon . 150 . rx . 135 / 5:46
todd . 224 . rx . dna / 11:01
bill . 200 . mod . 95 / 9:40
bond . 175 . rx . 155 / 10:45
harry e . 260 . mod . 75 / 9:30
dustin . 165 . rx . 100 / 12:29
caleb . 160 . rx . 145 / 8:26
dr j . 180 . rx . 155 / 4:58
luis . 145 . rx . 125 / 8:59
lisa . 115 . mod . 95 / 5:40
ryan . 200 . mod . 125 / 8:04
jenn . 113 . mod . 70 / 8:38
lorena . 128 . mod . 70 / 8:24
We did a similar WOD on JAN 6th, only we went for single leg DL 1RM. I got 195# then. I was able to get 185# yesterday with 5 Reps. Slow is smooth, smooth is fast. Good times.
ReplyDeleteHolla at a Cracka!
Guy
maria / 117 / rx / 105 / 6:20
ReplyDeleteRob 210.rx.200/5:11
ReplyDeleteGuy you are the man!
maria - you're a beast!
ReplyDeleterob - awesome weight brother. to do almost bodyweight 5 reps on each leg is just awesome.
guy - mass gain is doing you some good dude.
ReplyDelete