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WOD for Friday- 4-12-13

April 12, 2013

Strength 1 –  Deadlift 4×5 for load.  This is your last workout in the 5 rep scheme.

Strength 2 – Stiff legged Deadlift 3×5 for completion.  Tempo controlled at 3-1-3-1.  Ballpark at 50% of Strength 1 heaviest set.  Ideally go to midshin/plates hit the ground.  Shorten the ROM if necessary.

Work- 3 rounds for time.  15 minute cap

1 pullup, 2 pushups x15 cycles

then

50 Airsquats

then

200m run (to the far edge of the car wash structure and back)

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8 comments

  1. DL- 3025–150x10x2, 155×5, 150×5

    Work- 2 rounds +2 cycles


    • Great job on the pull-ups today Michelle!!!


  2. Work committments got the better of me today. If we have open gym tomorrow then I will be there to make up DLs and this workout.


  3. DL – 195 x 5, 205 x 5 x 3 = 4050

    work – 2 rounds + 8 cycles


  4. Did not deadlift. Still resting my back.

    Work=14:08


  5. Anyone who made this cap… Well done. That was great effort.


  6. 225X5, 275×5, 275×5, 275×5
    WOD 2 complete rounds 6 cycles in on the 3rd
    50 sit ups, 4×5 tricep @20lbs


  7. 140, 160, 160, 160
    2 rounds + 4 cycles



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