Wednesday, October 3, 2012
Posted by Mandee on October 2nd, 2012
11 responses
Warm up: 400m run 2 rounds 8 ball slams 4 pull ups 2 tire flips WOD: A. Build up to a 1RM thruster in 15minutes *2011 South East Regionals standard* B. For time: 30 thrusters 75/55 3 rope climbs, 15' 20 thrusters 75/55 2 rope climbs 15' 10 thrusters 75/55 1 rope climb 15' Powerlifting: A. high bar back squat: 1x5 @ 60%, 1x5 @ 70%, 1 X max reps @ 75%, rest 3 minutes between sets B. weighted pull ups: 3 x failure - 1 reps @ 60%, rest 3 minutes between sets C1. 3x10 glute ham raises, rest 30 seconds C2. 3x10 evil wheels, rest 30 seconds
11 responses to "Wednesday, October 3, 2012"
October 2, 2012 at 3:06 pm
October 2, 2012 at 3:10 pm
October 3, 2012 at 2:41 am
October 3, 2012 at 3:01 am
I think we can all agree that the Filthy Fifty.....SUCKS!!!!
We were in yoga last night at the end during the relaxation part and all of a sudden we here, "NOW GET YOUR A$$ OVER TO YOUR ROPE!!!!" Our coaches rock! Ha Ha Ha
October 3, 2012 at 5:33 am
90#/11:19, scaled wt to 45#. Tweeked my back a little over a week ago doing power cleans so was a bit cautious this morning! Our coaches do ROCK! Thanks Tracey!
October 3, 2012 at 6:28 am
B. 7:42 rx'd
This one hurt after yesterday's Filthy 50. It's going to take me a few days to feel my legs again :)
Good work from the 7am this morning. Enjoyed the company and the coaching!
October 3, 2012 at 9:48 am
Patrick, I like how you wear your collar on your waist but you should be on a leash at all times when lifting. That's dangerous weight dude.
October 3, 2012 at 10:57 am
October 3, 2012 at 2:02 pm
B. 4:36 rx
October 3, 2012 at 4:03 pm
4:16 rx'd
October 3, 2012 at 4:16 pm
B. 7:08 rx'ed