28 August 09
Friday
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
For Time:
1 Mile run
10 rounds
1 Rope Climb (15 feet)
20 Air Squats
1 Mile run
Execute the entire WOD wearing a 20lb vest.**
** Please use caution on the rope climb and weighted vest and scale as appropriate.**
Finish with 10 minutes of stretching.
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7 comments:
I don't see this ending well. But it is missing something... Deadlifts perhaps?
Back Squat 255 x 15
WOD as rx'd 25:34
MP
OMG....i did not see this one comin! :) I can't run due to an unfortunate ankle sprain involving a pull-up bar. DON'T ASK! So, instead, GNC had me row 2000 meters. And, let me tell you, it did not go well!
WOD - row instead of run and with 10LB vest - around 33 min.
BS - I think 155 x 5 (also didn't wanna push too much weight on the ankle)
linds
Oh, and did i mention that it hurts to type this? MP, is there ANY alternate event to running other than the rower? I have got to take it easy on the ankles if i don't want my 3 year old to be pushing me in a wheelchair by the time she's in kindergarten.
Linds
The weights feel heavier than they appear this week.
Back Squat 205 x 5
WOD as RX'd 26:15
~Grant
Linds, I would recommend using a stationary bike if available or and this is probably not an answer you want to hear. Take some time off and focus on Upper body circuits and slowly build back into to putting weight on your ankles. Let me think about this awhile and talk with Brother, (he's an Athletic Trainer) and see what he recommends
Grant I noticed the same things with weight, BTW great work on the WOD.
MP
Yes Grant great job on WOD guys time of day...well besides Mike. The only girl to RX with vest was Jenn B. and on her last night. I plan on doing this in the morning didn't have time today.
Kate
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