10 Aug 09
Monday
Warm-up
3 rounds of 10 to 15 reps
Pullup
Pushup
Overhead squat
Situp
Deadlift
1 x 5 40%
1 x 5 50%
1 x 3 60%
75% x 5
85% x 3
95% x 1 or as many as you can do
For time:
3 rounds
400 meter run
3 x 15 foot rope climb
25 x slam ball 20lbs
Finish with 10 minutes of stretching.
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August
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- 01 September 09TuesdayShoulder Press1x5 @ 40%1x5 @...
- 31 August 09MondayDeadlift1x5 @ 40%1x5 @ 50%1x3 @ ...
- 28 August 09FridayBack Squat1x5 @ 40%1x5 @ 50%1x3 ...
- 27 August 09ThursdayBench Press1x5 @ 40%1x5 @ 50%1...
- 26 August 09WednesdayFour Seagulls sitting on a pi...
- 25 August 09TuesdayShoulder Press1x5 @ 40%1x5 @ 50...
- 24 August 09MondayDeadlift1x5 @ 40%1x5 @ 50%1x3 @ ...
- Just a quick note for the weekend. From the comme...
- 21 August 09FridayWarm-up3 rounds 10-15 repsOverhe...
- 20 August 09ThursdayDay Four3 OptionsRow 2K for ti...
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- 13 August 09ThursdayWarm-upDot DrillOlympic Liftin...
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- 06 Aug 09ThursdayPower Clean1x5 @ 40%1x5 @ 50%1x3 ...
- Wednesday05 August 09Bench Press1x5 @ 40%1x5 @ 50%...
- 04 Aug 09TuesdayShoulder Press1x5 @ 40%1x5 @ 50%1x...
- 03 Aug 09MondayWarm-up3 rounds 10-15 repsPullupsPu...
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3 comments:
loved this WOD! After seeing a pic of myself in a bathing suit this weekend, it's game on...so i came at it pretty hard. :)
DL - 160 x 3
WOD - 13:48 (I think)...had a brief injury moment in the middle of the WOD where GNC performed minor surgery on my finger...so i'm adding 15 seconds for that! :)
linds
Mike - Jumped in on the metcon today - good times!!! Did I mention NC is miserably, no scratch that, oppressively hot? Mac this morning decided to scale up (Mac I am mad at you for that choice - but I couldn't let him be the only one, especially with his awesome time of 10:12!).
Started w/ Squat cleans 3*3 @ 135, 155, 185 then 5*1 @ 215, 225*4 That 225 seemed a lot heavier than I remember it.
Then did back squat 5*6 @ 225. Also heavier than I remember it.
Then I did the metcon: 9:55 w/ the 25#.
Hope you back home without incident.
Joe, I didn't do this one today, I had to spend the day on the road. I did it Saturday at my house. I have a 15 foot rope in my garage that I can't resist when I'm home. I'm not sure but I think it took me 11 plus minutes. I did the back squat workout that morning and it cooked my legs, so I was running with some fried legs. And C is right, it probably was to damn hot to run today. Tommorows run should be fun too, especially after thrusters.MP
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