Thursday, January 1, 2009

02 Jan 09
Friday
WOD
For Time
21 Back Squat
21 Deadlift
21 Shoulder Press

15 Back Squat
15 Deadlift
15 Shoulder Press

9 Back Squat
9 Deadlift
9 Shoulder Press

Recommended Weights:
Back Squat weight = Men 225lbs/Women 155lbs
Deadlift weight = Men 225lbs/Women 155lbs
Shoulder Press = Men 95lbs/Women 65lbs
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Posted by makutdaf at 7:05 PM
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3 comments:

Anonymous said...

Mike, you are a sick and twisted man, evil to the core ye are. It took me 32:00 and between you and me, my butt did'nt touch that stupid medicine ball once during back squats. But seeing that I was coaching myself, (I was the only Team 6'r) I let myself slide. S/P and D/L were Rx but I scaled down B/S to 185#.

My ninja abilities have been on break for a couple of week's now, but they will assuredly make a most valient and triumphant return Monday. This will undoubtably propell me to victory over Wabbit in the race to Muscle Up!

H.

January 2, 2009 at 7:25 PM
Anonymous said...

Hound, Wow I don't think you would have even come close to this WOD just a few months ago. I suspect if you practice the muscle-up during warm-ups it won't be long before you are talking smack to the Wabbitt. Also, it may not hurt to watch some video of different people doing the muscle up. Sorry I missed you today, hopefully I'll get to drop in again sometime this month.MP

January 2, 2009 at 10:08 PM
Anonymous said...

No, I will still crush the Hound. No matter how much he practices...(insert evil girl laugh here)

Wabbitt

January 4, 2009 at 10:18 AM

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