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WOD for Friday 9-19-14 Open Gym Sat and Sunday 10-12. Training Bias changes as of Monday 9-22.

September 19, 2014

Friday-
Skill- 10 minutes:Handstand Revisited

Strength- 10-8-6-4-2 Deadlift (to 85%)

Work- 5x Run 400 M leaving every 5th minute.

Deadlifts and 400m repeats on a beautiful, crisp fall day…. See MOST of you on Monday.

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17 comments

  1. Deadlift – 120, 150, 170 (5), 170, 180
    Run – 8:26 (1:43-1:40 splits). Fastest I’ve done since we’ve been at this location. Thanks for the push Steve


    • Jacqui said this as well. The extra running os working for you guys.


      • I think so. Though I usually do 5×400 every three minutes so this was a lot more rest time


  2. DL-185,205,225,245,265

    RUN- 8:06 Pure Hell 1:20-1:46


  3. DL 135, 155, 175, 185, 195
    Run: 9:47 I got better as I went 2:00, 1:58, 1:55, 1:58? (clock stopped and used another timer), 1:55


    • Wow Dawn! Those are the heaviest deadlifts you have done in a while. Looks like the lighter weights helped you out after all.


  4. RUN – 1:20, 1:20, 1:29, 1:35, 1:30 = 7:14
    DL – 185, 195, 225, 245, 265 (heaviest DL since February!)
    Thank you Clark for the push! You are one speedy fellow!


  5. DL- 165, 170, 175, 180, 185
    Runs- 2:05, 2:10, 2:12, 2:12, 1:55 = 10:34. I put 11:14 on the board- easy to add wrong when you’re dying…


  6. DL: 135, 155, 175, 195, 205
    4 x 500: 1:39, 1:38 x 4 = 8:11
    definitely a PR for me – lungs and legs felt great


  7. DL 225, 225, 245, 265, 285…. Run 9:30


  8. 7:13 runs total time PR (7:26 last )
    275×10, 285×8..ran out of time


  9. DL
    225# x 10
    275# x 8
    295# x 6
    315# x 4
    315# x 2

    Runs in 8:28
    1:39, 1:40, 1:44, 1:42 & 1:43


  10. Deadlift: 115-135-155-175-185
    Runs: Fastest- 2:22. Slowest- 2:47. Total- 12:37
    ….and I thought I was a bad runner before.


  11. I did squat and shoulder press strength stuff so no dead lifts.
    Run with a big gap between first 3 and last 2 because I lifting in middle due to rain.
    1:30, 1:27, 1:31. Then after lifting and rest. 1:31, 1:30.
    Didn’t record it on board because of my cheating ways of trying to do both WOD and lifting.


  12. Run; 1:15, 1:13, 1:14, 1:16, 1:18 – 6:16
    Dead lift – 195, 225, 245, 265, 315


  13. Run: 8:26 BUT I had a 10 min gap between the 3rd and beginning my fourth because of rain.

    Did DL but did it light (I was scared) and fast (had to pick up Stoli from the vet.
    140, 150, 160, 170, 180


    • Whoops. 145, 155, 165, 175, 185



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