19 May 09
Tuesday
Warm-up
3 x 10 L-sit pull-ups
3 x 25 rockers
500 meter row
WOD
Shoulder Press
3 sets of 3 reps (last set do as many as possible)
rest 3 minutes
For time
500 meter row
21 Push Press (95lbs men/65lbs women)
21 Sumo Deadlift High Pulls (95lbs men/65lbs women)
500 meter row
15 Push Press (95lbs men/65lbs women)
15 Sumo Deadlift High Pulls (95lbs men/65lbs women)
500 meter row
9 Push Press (95lbs men/65lbs women)
9 Sumo Deadlift High Pulls (95lbs men/65lbs women)
Finish with 10 minutes of stretching
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8 comments:
Mike for a workout like this would you recommend adding weight if I am capable of doing so.....or do you think get the quickest time possible???
Katie
Katie, I would if you can, if for nothing else just to shake things up a little. I recommend you use the men's weight and heckle the men while you workout.
135 x 3 for shoulder press
WOD 11:15 as rx'd
MP
There were no men to heckle with at 5 p.m. Mike. It's not too often I can beat Cupcake. Since she is trying to get stripper skinny and losing her strength I took advantage. Sorry Cupcake!!!
I did get woman's time of day!!!
RX 13:34
Katie
Katie,
Great work,I may need to eat more meat to stay up with you.MP
YEAYA Kate...YOU ROCKED that WOD! Happy Belated Birthday BTW =)!!!
245 x 3 shoulder press
WOD 10:51 as rx'd
My row on the last round added about 35 seconds to my time. Need to work on my sprint endurance for rowing..
Ron
Ron,
The WOD was good, but the shoulder press weight was WOW. MP
Mike,
I did a lot of dumbell and kettlebell shoulder work in England. It really did the trick once I got back to barbell.
Ron
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