31 August 09
Monday
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
For time:
Pull-ups
Wall-ball 20 lb men/14 lb women
20 Pullups
1 Wallball
19 Pullups
2 Wallball
18 Pullups
3 Wallball
17 Pullups
4 Wallball
16 Pullups
5 Wallball
15 Pullup
6 Wallball
14 Pullup
7 Wallball
13 Pullup
8 Wallball
12 Pullup
9 Wallball
11 Pullup
10 Wallball
10 Pullup
11 Wallball
9 Pullup
12 Wallball
8 Pullup
13 Wallball
7 Pullup
14 Wallball
6 Pullup
15 Walllball
5 Pullup
16 Wallball
4 Pullup
17 Wallball
3 Pullup
18 Wallball
2 Pullup
19 Wallball
1 Pullup
20 Wallball
Finish with 10 minutes of stretching.
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11 comments:
Thanks Mike....love it.
Kate
Katie...are you crazy? :)
MP, really nice to finally meet you...and thanks for working out with me. It was nice to have some company.
DL - 175 X 3
WOD - 35:?? (at this point, i didn't really pay attention to the time, just that i was DONE!)
linds
Deadlift: 300 x 10
WOD 25:05
Linds is was nice meeting you too, tell RB hello for me.MP
Awesome workout...now if only my hands would agree!
I know my hands....I'm such a baby when they split open. At least now I have an excuse to not do dishes.
Kate
Katie, don't even talk about doing the dishes!!! Ouch!!!
Linds
Hound, I'm going to try to make it next monday.mp
MAC,
Thanks for the feedback, I can never guarantee creativity and I never purposely design a WOD for a “Gut Check”. The workout was designed with the intent of someone being capable of completing it in roughly 20 to 25 minutes, and under the following criteria: engage the work capacity of the glycoltic and oxidative pathways, and challenge and further develop 9 (cardiovascular, stamina, strength, power, speed, flexibility, coordination, balance and accuracy) of the 10 physical skills a well conditioned athlete will possess. When I design a WOD these are the things I consider, certainly not perfect, but it generally produces an effective workout. I agree with you that WODs designed simply to break someone down is pointless and if someone cherry picks one of the WODs from this site or jumps in occasionally because the WOD looks interesting they are probably going to have an unpleasant experience. The WODs are not designed in a vacuum; the work completed the day prior and the day following the WOD is considered in the daily prescription. Finally you are right; you don’t pay to receive “Gut Checks” and I do my best to ensure I put some thought into each daily prescription. Recommendations and critiques are always welcome, so if you have some, send it. MP
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