Thursday, April 8, 2010

09 April 2010
Friday
Strength Work
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD
5 rounds
15 x KB Swings 70lb men/53lb women
100 meter sprint
25 push up
100 meter sprint

KKT
Warmup
Row 500 meter
10 Ring Pullups
5 Rope Climbs
10 Push ups
20 Rockers
10 Up and Downs

KKT WOD
25 Walking Lunge steps
25 Air Squats
25 Ring Dips (stand on chair and use your legs for assistance if neccessary)
25 Step ups
25 Sumo Deadlift High Pulls with KB
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Posted by makutdaf at 9:54 PM
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2 comments:

Anonymous said...

Deadlift: 315 x 8
WOD:12:15
MP

April 9, 2010 at 9:18 AM
makutdaf said...

Hound - you did the workout correctly but there is a strong possibility that my rope is several feet longer than yours and that combined with your vertical leap ability gave you a distinct advantage. I calculated your vertical leap to be about 8 inches while mine is about 4 inches thus you have twice the capability of me when jumping on the rope. MP

April 9, 2010 at 9:45 PM

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