Thursday, November 12, 2009

13 November 09
Friday
WOD 1
3 rounds
5 x Deadlift 225 lbs men/160lbs women
7 x Squat Cleans 135lbs men/95lbs women
9 x Push Jerks 135lbs men/95lbs women

WOD 2
1 x 800 meter run
Rest 3 minutes
2 x 600 meter run
Rest 2 minutes between each 600 meter run
3 x 400 meter run
Rest 1 minute between each 400 meter run
4 x 200 meter run
Rest 30 seconds between each 200 meter run


Finish with 10 minutes of stretching.
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Posted by makutdaf at 5:59 PM
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3 comments:

Anonymous said...

WOD 1: 8:10, I will have to do the second WOD at lunchtime. MP

November 13, 2009 at 9:16 AM
Anonymous said...

Hound, I'm assumming you are doing this as a one time deal because this going to take awhile. It does look like a typical military athlete workout, which is fine if you want to be a gym rat and have no concerns for eventually sustaining an injury. Pardon the sacarsm, but I've seen too many of our guys spend more than two hours in the gym. I do think some strength specific training before a typical CF WOD is warranted if it's not overdone. I find myself sometimes programming way too much stuff into one day, and I've tried to tame it down and program by the "Do no harm" first and then take a reasonable approach to our daily torture. Not trying to rain anybodies parade, but a beginner walking into this WOD would get crushed and more than likely never return. On the positive side though I think each one of the phases would be a great WOD.MP

November 13, 2009 at 6:56 PM
Anonymous said...

WOD1: 12:40
Jenn

November 13, 2009 at 9:11 PM

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