Monday, December 21, 2009

22 December 09
Tuesday
Warm-up
3 rounds
Frog Stand Hold 30 seconds
10 x Box Jumps 20 inch
10 x Ring Dips
L-sit hold from pull up bar 15 seconds
400 meter run increase speed each round

Strength Work
Shoulder Press 3 sets of 3 reps: find your 3 rep PR
Deadlift 3 sets of 3 reps: find your 3 rep PR

WOD
5 Rounds
7 x Sumo Deadlift High Pulls 135lbs men/95lbs women
15 x Pullup
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Posted by makutdaf at 7:33 PM
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3 comments:

Anonymous said...

Shoulder Press 135 x 3
Deadlift 350 x 3
WOD: 8:30
MP

December 22, 2009 at 4:30 PM
Anonymous said...

Shoulder Press 90 x 3
Deadlift 250 x 3

WOD: 10:43....I did 21 KB swings instead of SDHP..AND I wore the 12#vest.

Mike,
Both the shoulder press & deadlift weights have increased for me...I'm getting stronger!
Thanks, Jenn

December 22, 2009 at 10:57 PM
Anonymous said...

Jenn, That's great work with your deadlift and shoulder press. I will be using next week as a back off week and re-cock our strength work the following week. All that means is that next week will have some interesting WODs that are sometimes biased towards the heavy. Can't wait to see your results. Hope you and your family have a Merry Christmas.MP

December 23, 2009 at 10:34 AM

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