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WOD for Friday 4-5-13

April 5, 2013

Strength- Deadlift  4×5 for load

Work- Lynne (last performed on 3-6-13)

5 attempts at max reps of the following

Bench Press m-BW, w-.66BW

Followed Immediately by  Pullups

Score each action cumulatively.

Scale bench press with reduced weight and pullups with bands.  Fewer attempts (3 vs 5) at the cycle are suggested if chest/back soreness over the weekend is a problem for you.

Suggested Supplemental Strength-  GHD Back Extension.  2×10 at 3-1-3-1 tempo.

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8 comments

  1. Did 13.5 47 Reps 5 no reps on chest to bar


  2. DL 4475
    I miscalculated last week, but it is really up 125 from my numbers last week.
    220x5x2
    225x5x1
    230x5x1


  3. 7am-13.5 scored 59 reps-not happy
    12:30-13.5 attempt 2 scored 71 reps-happy
    Deadlift=5950 275, 295, 305, 315 down 25lbs from last week. I’m pleased considering the previous work performed today.


  4. DL-2975–145x5x2, 150×5, 155×5

    Work: BP 53@60lbs PU 38@ +1

    GHD- 2×10


  5. DL – 185 x 5, 200 x 5 x 3 = 3925 (up 350 from last week)

    No Lynne today – have tennis match tonight

    Annie – 7:59 PR


  6. SDL = 4,000 (185×5, 205×5, 205×5, 205×5)



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