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WOD 3/11/13

13 Mar



6 minutes to find a 1 rep max back squat

rest 30 seconds and do max reps @ 70% of the 1rep max

rest 1 min + 30 sec. followed by another set to failure.


5 Rounds For Time:
30 Sumo Deadlift High Pull (75/35)
15 Overhead Squats

I hit 275lbs on the 1 rep max squat; 16 @ 195lb to failure; 12 @ 195lb  to failure

For the WOD (workout of the day) I did it RX (as prescribed) in 12:37.  I felt good through this workout but would have liked to get it in under 12 minutes.  Following this I had a solid 20 minute love affair w. the foam roller,  I suggest you do the same as this one is a killer on the back and legs!!!


WOD 3/13/13

13 Mar



-5 clean and jerk complexes of 2 cleans followed by 2 jerks….NOT 2 clean and jerks

-4 sets of 10 weighted box jumps (hold the plates in your hands) Try to increase weight every set
“The Stanky Leg”
For Time
Row 1000m
20 Deadlifts (225/135)
100 Air Squats
-Max rep pullups (unbroken)
I did the clean and jerks starting at 135lb and went up 20lbs each set,  the weighted box jumps I started w. 10lbs in each hand and did the last set with 35lb plates.  This WOD is deceiving finished in 7:38 RX but literally couldn’t walk for a good 3-5 minutes immediately following the workout.  Then had to jump on the bar, surprisingly I was able to get 21 pullups in.  Tough day!!!
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