h1

Wod For Friday 3-29-13

March 29, 2013

Strength-  Deadlift 4×5.  Exceed total load vs last week.

Work-  Double Metcons

A- 3 RFT of 500 m row/ 25 Grasshoppers

B- 1 RFT of 100 Double Unders/ 50 Shoulder to Overhead @ 95/65/ 25 Toes to Bar

Strength 2-  2×10 GHD Back Extension Tempo Controlled at 3-1-3-1.

 

Quote of the day from our own Jeff K.  “The problem with Spin Class is that there’s no score and you dont know who won.”  I’ve been laughing about that all day.

 

Advertisements

9 comments

  1. 5400, i started out too light. I didn’t Deadlift last week because I was out of town- lame excuse! I should have planned ahead! I can’t miss Deadlift day!- so I don’t have anything to compare it to…

    B, 13:58


    • Whoops. That should say “A”


  2. Deadlift – 315 x5, 335×15 = 6600 (up 500 from last week).

    Work – Did the DU, S20, T2B wod in 12:40 (i think).

    I ran my mouth a lot this morning and ran out of time so I didn’t do the second part.


  3. Redid 13.4 today and improved by 6reps. Scored 69 today.

    DL 5975=280, 300, 305, 310

    Work 2 du/s2o/t2b=6:50rx


  4. DL: 3575 (155 x 5, 175 x 5, 190 x 5, 195 x 5)

    In order:
    Work B – 11:18 rx’d (dus in 1:57, I’m pretty sure that’s a PR)
    Work A – 14:14 (didn’t push too hard on this one)


  5. Deadlift 7150 365x5x2, 350x5x2

    Row/Grasshoppers in 10:34.


  6. Do over on 13.4 Completed 64 reps. Up from 54 on Wednesday


  7. DL- 2875, 10×140, 5×145, 5×150

    Work1-row-12:16
    Work2-13:46-singles, 55lb, knees up
    GHD- 2×10


  8. Deadlift = 5400 (135×40)
    Work (row/grasshopper) = 12:30
    Work (DU/S2O/T2B) = 12:12



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: